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Barbell squat jump step rear lunge
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Barbell squat jump step rear lunge is a compound barbell exercise for the quads, also working the glutes, hamstrings, calves, abs, and adductors.
Trained one side at a time.
What it works
Primary muscle
Quads
Also works
GlutesHamstringsCalvesAbsAdductors
- Equipment
- Barbell
- Movement
- Legs
- Type
- Compound
- Logged as
- Weight × reps
- Suggested rest
- 3 min
How to do it
- 1Rack the barbell across your upper traps with a shoulder-width grip; stand 15–30 cm in front of a sturdy step, feet hip-width and toes slightly out.
- 2Brace your core, set a neutral spine, and sit into a quarter–half squat.
- 3Drive through your feet and jump onto the step, landing softly on both feet with knees tracking over toes and heels down.
- 4Stand tall on the step, then step one foot back to the floor and lower into a controlled rear lunge (front shin vertical, back knee under hip).
- 5Push through the front heel to return to standing on the floor at the start position.
- 6Repeat the jump and alternate the lunge leg each rep while keeping the torso upright and the bar stable.
- 7Use a low step and light load; stop the set if landing control or balance is lost.
What to do instead
Track it in Vytal, free
Log every set, run the rest timer between them, and keep every personal record you beat.
