Quads · Barbell · Advanced
How to do 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.
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings and Calves
- Equipment
- Barbell
- Level
- Advanced
- Category
- Legs
How to do Barbell Squat Jump Step Rear Lunge, step by step
- Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- Explode upwards, jumping off the ground as high as you can.
- Land softly on your feet and immediately step back with one leg into a reverse lunge.
- Lower your body down until your front thigh is parallel to the ground, keeping your back straight.
- Push through your front heel to return to the starting position.
- Repeat the jump and lunge sequence on the other leg.
- Continue alternating legs for the desired number of repetitions.
Muscles worked
Barbell Squat Jump Step Rear Lunge works your quads as the main mover, with help from your glutes, hamstrings and calves.
Track Barbell Squat Jump Step Rear Lunge in SPLYT
Barbell Squat Jump Step Rear Lunge is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
