Lunge Jump
A lunge jump is a plyometric exercise that alternates the legs in the air and lands in a split stance. It is a training option, not a HYROX competition movement.
Movement and evidence
Start in a split stance, jump, exchange the legs and land under control. Depth, speed and arm action vary by drill. Plyometric programmes can improve jump-related qualities, but research does not show that this one exercise guarantees faster Sandbag Lunges or Burpee Broad Jumps.
Plyometric jump-training scoping review · ACSM resistance-training position stand 2026
HYROX® context
Current Singles rules use 100 m of walking Sandbag Lunges at station seven. A jump lunge is not the station standard. Select jump volume, recovery and progression for the athlete; no universal rep ceiling or prerequisite reviewed here applies to everyone. Pain, loss of control or an unsuitable landing surface are reasons to stop and reassess.
HYROX® Singles Rulebook 2026/27 · ACSM resistance-training position stand 2026
FAQ
Is it a HYROX® station movement?
No. HYROX® uses walking Sandbag Lunges; jump lunges are optional training.
How many should I do?
There is no universal dose. Match volume and recovery to experience, goals and tolerance.
Repz programs plyometric training based on your readiness and race goals. Our engine ensures you build explosive power without overloading joints that are not ready. Start your free plan and build the legs that carry you through 100m of lunges.
Was this helpful?