Jump lunge heel kick

The jump lunge heel kick is a high-intensity, full-body exercise targeting the quads, glutes, and hamstrings. It combines a jump lunge with a standing hamstring stretch in a unique combo that also challenges balance. It can be performed for time or reps as part of a fat-loss or athleticism-focused circuit or workout.


  1. Targets quads and glutes during the jump lunge
  2. Builds a strong and stable core to maintain torso position
  3. Stretches hamstrings during upper position

Jump lunge heel kick Images


Jump lunge heel kick Instructions

Jump lunge heel kick muscle diagram
  1. Begin in a standing position. Look directly forward, keeping your chest up, with your feet hip-width apart. This will be your starting position.
  2. Initiate the movement by jumping into a lunge position, allowing your hips and knees to flex to lower your body.
  3. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Your knee should stay in line with the foot, and your spine should remain neutral.
  4. After a brief pause, jump back up to a standing position, bringing your front leg back as you kick your opposite heel forward. This is one repetition.
  5. Complete all reps on one side before switching to the other leg.