TETSUBarbell Squat Jump Step Rear Lunge
The Barbell Squat Jump Step Rear Lunge is a barbell exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings and calves assisting. Follow the 8 steps below for correct form, with an animated demonstration.
How to do the Barbell Squat Jump Step Rear Lunge
- 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.
Common questions
What muscles does the Barbell Squat Jump Step Rear Lunge work?
The Barbell Squat Jump Step Rear Lunge primarily targets the quads. The glutes, hamstrings and calves work as supporting muscles.
What equipment do I need for the Barbell Squat Jump Step Rear Lunge?
You need a barbell to perform the Barbell Squat Jump Step Rear Lunge.
How many sets and reps of the Barbell Squat Jump Step Rear Lunge should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Squat Jump Step Rear Lunge works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your legs volume climb, and let AI plan your week. Scan the code or grab the app — free to start.