From a lunge you jump straight up, switch legs in the air, and land in a lunge with the other foot forward. Each landing is caught in a narrow stance with most of the load on the front leg, which is what makes it a demanding plyometric.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 to 4 sets of 4 to 6 jumps per side, stopping while landings are still quiet.
The single leg landing is high impact, and a caving front knee or a tired, incomplete leg switch is a real route to knee and ankle injury. End the set the moment landings get loud or jump height drops.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.