Equipmentbarbell
Difficultyadvanced
quadsupper legs
Barbell Squat Jump Step Rear Lunge
The barbell squat jump step rear lunge is a dynamic lower body exercise that combines a squat jump with a reverse lunge, performed while holding a barbell across the upper back. This movement targets the quadriceps, glutes, hamstrings, and calves, and requires strength, coordination, and balance.
Step-by-Step Form & Technique
- 1.Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- 2.Lower your body into a squat position by bending your knees and pushing your hips back.
- 3.Explode upwards, jumping off the ground as high as you can.
- 4.Land softly on your feet and immediately step back with one leg into a reverse lunge.
- 5.Lower your body down until your front thigh is parallel to the ground, keeping your back straight.
- 6.Push through your front heel to return to the starting position.
- 7.Repeat the jump and lunge sequence on the other leg.
- 8.Continue alternating legs for the desired number of repetitions.
Secondary Muscles
gluteshamstringscalves
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