Exercises / Upper legs / Barbell Squat Jump Step Rear Lunge
Barbell Squat Jump Step Rear Lunge
Barbell Squat Jump Step Rear Lunge: step-by-step technique, the muscles it works and a demo clip. Equipment: barbell.
- Equipmentbarbell
- Body partupper legs
- Primary muscles
- quads, glutes
- Secondary muscles
- hamstrings, calves
How to do it
- 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.