What is Airborne Lunge Assisted?
The Airborne Lunge Assisted is a hard single-leg bodyweight lunge that tests balance and hip drive. It primarily targets the quadriceps, hamstrings, glutes and calves while also challenging core stability and ankle control to improve unilateral strength.
How to Do Airborne Lunge Assisted
- Setup balance: Stand on one leg, elevate the other knee to hip height, squeeze the glute, keep a neutral spine and place weight on the ball of the front foot.
- Reach arms forward: Extend arms forward for counterbalance, engage the core and ensure shoulders stay stacked over hips before initiating the hinge.
- Hinge and descend: Hinge at the hips and bend the front knee, driving it over the toes; control the descent until the back toe or ankle lightly contacts the floor.
- Pause at bottom: Hold briefly with tension in the front glute and hamstring, keep the knee tracking straight and limit assistance from the back foot.
- Drive up: Push through the ball of the front foot, fully extend the hip, drive the back knee forward and squeeze the glutes to return to standing.
- Repeat other side: Reset balance, switch legs and repeat for desired reps while maintaining slow, controlled tempo and avoiding knee collapse or heel loading.
Muscle Groups
Quadriceps, Hamstring, Calves, Glutes
Description
Begin by balancing on one leg, squeeze the glute to help you stabilise. Stand tall, with your elevated leg bent, knee raised at hip height. Most of your weight should be on the front of your foot, gripping with the toes, don't lean back on your heel.Reach your arms forward to counterbalance, keep your back neutral & begin hinging at the hips and bending the knee. Grip with your toes and drive your knee forward over the foot, don't let the knee cave inwards.
Keep tension on the glute and hamstring, control the descent as much as possible. Reach the heel of the free leg behind you and continue descending until your toes touch the floor. Pause at the bottom, use the back foot for balance, but try to limit it's assistance when driving back up.
Pushing through the ball of your front foot. Fully extend the hip, drive the back knee through, and squeeze at the top. Drive your arms to your sides to help you generate power.
Repeat for Repetitions. Switch Sides.
Movement Group
Legs
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Static Lunge
- Reverse Lunge
- Lunge Knee Drive
- Airborne Lunge Assisted (current)
- Airborne Lunge
Frequently Asked Questions
What are the benefits of the Airborne Lunge Assisted?
This move builds unilateral leg strength, hip drive and glute-hamstring balance while improving ankle stability and single-leg control. It enhances jumping and running mechanics and improves neuromuscular coordination for sport and daily activities when done with control.
What are common mistakes when doing the Airborne Lunge Assisted?
Common mistakes include letting the front knee cave, shifting weight onto the heel, using the back foot to push excessively, collapsing the chest, or rushing reps. Correct by controlling the descent, gripping through the toes and maintaining core bracing and slow tempo.
How can I progress or regress the Airborne Lunge Assisted?
To regress, use an assisted hold, box-supported split squat or reduce range of motion. To progress, increase depth, add load, include tempo pauses, or advance to plyometric single-leg lunges once stability and strength are consistent.