Jump Lunge

This is a lunge where you swap legs mid-air, which means you're training the power to drive off one leg and land stable on the other. Regular lunges teach control and range; jump lunges teach you to generate force and stick the landing. Both legs need to drive equally — if one side is stronger, it will dominate the split. Stand with one foot forward, knee bent, back knee hovering, then explode up. Swap your legs in the air and land in a lunge on the opposite side, back knee down. The catch is the hard part. Land softly by letting your knees bend and sit into that bottom position for a moment before the next rep.