You don't have to be an athlete looking for improvements in explosive power
to use these stationary lunge jumps, or jumping split squats. As long as you
have healthy joints, you can use this like any lower body muscle toning
exercise. If your body is truly ready for advanced exercises such as stationary
lunge jumps they can be performed at any part of a leg workout.
Stationary Lunge Jump Safety Considerations
Safety is paramount when performing all exercises and you should especially
look at all plyometric (jumping) exercises under a microscope because potential
for injury is always going to be elevated. First of all, to prevent injury you
should be somewhat trained before advancing to this exercise. There are plenty
of variations of
the lunge to master before this one.
While you do the exercise the first danger is hitting your back knee on the
floor during one of your transitions. Hitting your knee on a hard surface such
as cement or a hardwood floor could possibly break your patella (knee cap) which
is a very bad injury. Secondly, performing stationary lunge jumps when you're
not warmed up risks a muscle pull. Finally, while performing the exercise with
good form there is little risk, bad form can risk injuries especially with the
knees. Make sure you land with your front leg in the proper position, knee above
heel and do not let your front knee travel forward past your knee.