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Barbell Squat Jump Step Rear Lunge

🏋️‍♂️ Strength / Weighted · Legs

Log it by text

Sets × Reps @ Weight
/log barbell_squat_jump_step_rear_lunge 3x10@45
also valid: /log barbell-squat-jump-step-rear-lunge 3x10@45 · /log barbell squat jump step rear lunge 3x10@45
Sets × Reps
/log barbell_squat_jump_step_rear_lunge 3x10
also valid: /log barbell-squat-jump-step-rear-lunge 3x10 · /log barbell squat jump step rear lunge 3x10
Reps
/log barbell_squat_jump_step_rear_lunge 20
also valid: /log barbell-squat-jump-step-rear-lunge 20 · /log barbell squat jump step rear lunge 20

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Barbell Squat Jump Step Rear Lunge demonstration animation
Demo: Barbell Squat Jump Step Rear Lunge — © Gym visual

How to perform

🎯 QuadsGlutesHamstringsCalves🛠 Barbell
  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.

Related Strength / Weighted exercises

Assisted Prone HamstringBand Bent Over Hip ExtensionBand Hip LiftBand Lying Hip Internal RotationBand One Arm Single Leg Split SquatBand Pull ThroughBand Seated Hip Internal RotationBand Single Leg Split SquatBand SquatBand Squat RowBand Step UpBand Stiff Leg Deadlift
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