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Barbell Squat Jump Step Rear Lunge

Barbell Squat Jump Step Rear Lunge

The Barbell Squat Jump Step Rear Lunge is an advanced full-body exercise that targets multiple muscle groups, including the glutes, quads, hamstrings, and calves. It combines the explosive power of the squat jump with the stability challenge of a step rear lunge, making it a highly effective exercise for building lower body strength, power, and coordination. During the Barbell Squat Jump Step Rear Lunge, you'll start by holding a barbell across your upper back and shoulders, maintaining a neutral spine and engaging your core. This exercise requires a solid foundation of strength and stability, so it's important to ensure proper form and technique before adding weight. As you initiate the movement, you'll descend into a deep squat position, keeping your knees aligned with your toes, and maintaining an upright posture. Explode upwards, extending your hips, knees, and ankles, while simultaneously jumping off the ground. The jump element of this exercise targets the fast-twitch muscle fibers in your legs, helping to improve power and explosive strength. After landing softly, you'll immediately step back into a rear lunge position, focusing on maintaining balance and control. This additional lunge movement adds an extra challenge for your stabilizer muscles and requires coordination and agility. Repeat the movement on the other leg to complete one rep. The Barbell Squat Jump Step Rear Lunge is a dynamic exercise that can help increase lower body strength, power, and athleticism. Incorporating this exercise into your workout routine can be beneficial for athletes, those looking to enhance their lower body muscle development, and for individuals seeking to improve their overall fitness level. Keep in mind that this exercise is more advanced and requires a solid foundation of strength and coordination.


  • 1. Start by standing with your feet shoulder-width apart and a barbell resting comfortably on your upper back.
  • 2. Lower yourself into a squat position by bending at the knees and hips, keeping your back straight and chest up.
  • 3. Explosively jump up as high as you can, reaching maximum height with your arms extended overhead.
  • 4. As you land from the jump, immediately step back with one foot into a lunge position, lowering your body until both knees are bent at a 90-degree angle.
  • 5. Push off with your front foot to return to the starting position and repeat the jump.
  • 6. Alternate legs with each repetition, stepping back into a lunge with the opposite leg each time.
  • 7. Perform the desired number of repetitions for a complete set.
  • 8. Remember to maintain proper form throughout the exercise, engaging your core and keeping your knees aligned with your toes.

Tips & Tricks

  • Focus on proper form and technique to maximize results and minimize the risk of injury.
  • Incorporate a proper warm-up before starting the exercise to prepare your muscles for the workout.
  • Ensure that the barbell is securely placed on your shoulders and not placing excessive strain on your neck.
  • Engage your core muscles throughout the movement to maintain stability and control.
  • Pay attention to the depth of your squat jump to ensure full range of motion and optimize muscle activation.
  • Gradually increase the intensity and difficulty of the exercise by adding weight or using higher box heights.
  • Keep the movement smooth and controlled, avoiding any sudden jerking or bouncing.
  • Focus on explosiveness during the squat jump phase, utilizing the power from your legs and glutes.
  • Perform the exercise in front of a mirror or with a trainer to check your form and make any necessary corrections.
  • Following a well-rounded fitness program that includes both strength and cardio training can complement the benefits of this exercise.


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