Animated GIF · Available via API
gif_boxBarbell Squat Jump Step Rear Lunge
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fitness_center Equipment
BarbellCategory
strength
Mechanic
compound
Cal/min
7.3
Force
push
Barbell Squat Jump Step Rear Lunge is a 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.
list_alt Step-by-Step Instructions
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.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Barbell Squat Jump Step Rear Lunge loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Using an asymmetric grip or uneven bar path, which can quietly overload one side of the body over repeated sets.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Barbell Squat Jump Step Rear Lunge is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Upper Legs movements first. It fits well in programs focused on strength training and pairs naturally with other Upper Legs movements in a balanced routine.
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