barbell squat jump step rear lunge
quads
Gym
Men & Women
barbell
calves
glutes
hamstrings
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.
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