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barbell squat jump step rear lunge
upper legsquadsbarbell
barbell squat jump step rear lunge demonstration

Instructions

  1. Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
  2. Lower your body into a squat position by bending your knees and pushing your hips back.
  3. Explode upwards, jumping off the ground as high as you can.
  4. Land softly on your feet and immediately step back with one leg into a reverse lunge.
  5. Lower your body down until your front thigh is parallel to the ground, keeping your back straight.
  6. Push through your front heel to return to the starting position.
  7. Repeat the jump and lunge sequence on the other leg.
  8. Continue alternating legs for the desired number of repetitions.

Secondary Muscles

gluteshamstringscalves

Additional Information

The barbell squat jump step rear lunge is a barbell-based exercise that primarily targets the quads. This exercise is particularly effective for upper legs development and can be incorporated into various workout routines.

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