How to do the Barbell Squat Jump Step Rear Lunge
Barbell Squat Jump Step Rear Lunge is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Barbell Squat Jump Step Rear Lunge demonstration · © GymiaFit
Barbell Squat Jump Step Rear Lunge at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Squat Jump Step Rear Lunge step by step
- 1Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- 2Lower your body into a squat position by bending your knees and pushing your hips back.
- 3Explode upwards, jumping off the ground as high as you can.
- 4Land softly on your feet and immediately step back with one leg into a reverse lunge.
- 5Lower your body down until your front thigh is parallel to the ground, keeping your back straight.
- 6Push through your front heel to return to the starting position.
- 7Repeat the jump and lunge sequence on the other leg.
- 8Continue alternating legs for the desired number of repetitions.
Barbell Squat Jump Step Rear Lunge — questions
What muscles does the Barbell Squat Jump Step Rear Lunge work?
The Barbell Squat Jump Step Rear Lunge primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves as secondary movers.
What equipment do I need for the Barbell Squat Jump Step Rear Lunge?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Squat Jump Step Rear Lunge suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Squat Jump Step Rear Lunge?
Barbell Bench Front Squat, Barbell Bench Squat, Barbell Clean And Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Squat Jump Step Rear Lunge demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.