Barbell Squat Jump Step Rear Lunge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Barbell
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Squat Jump Step Rear Lunge is a dynamic lower-body exercise that primarily targets the quads while also engaging the glutes. It involves performing a standard barbell squat, explosively jumping upward, and upon landing, immediately stepping back into a rear lunge. This combination of movements challenges strength, power, and balance, requiring core stability and coordination, while promoting muscle growth and functional lower-body conditioning.
How to Perform
Stand with a barbell on your shoulders, feet shoulder-width apart, and brace your core. Bend your knees and lower your hips into a squat until your thighs are roughly parallel to the ground, keeping your chest upright.
Drive through your heels to explosively jump straight upward, fully extending your legs and propelling yourself off the floor.
Land softly and immediately step one foot backward, dropping into a rear lunge while keeping your front knee aligned over your ankle and your back knee just above the floor.
Press through your front heel to rise back to the starting position, then switch legs, alternating the rear lunge with each repetition.
Maintain controlled breathing, a tight core, and stable balance throughout the movement to maximize quad and glute engagement while minimizing strain on the knees and lower back.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Lower your body by pushing your hips back and bending your knees, keeping your spine neutral and avoiding letting your knees extend beyond your toes. Aim for a squat depth where your thighs are roughly parallel to the ground.
Propel yourself upward with an explosive jump from the squat position, then land gently and step one leg back into a rear lunge. Make sure your front knee stays aligned over your ankle and your back knee hovers just above the floor, keeping your balance steady.
Focus on even weight placement through both feet during the entire movement to maintain stability, protect your joints, and maximize engagement of the quads and glutes.
How Not to Perform
Do not let your knees collapse inward or extend past your toes during the squat or lunge.
Avoid rounding or excessively arching your lower back at any point in the movement.
Do not land heavily or stiffly after the jump; absorb the impact softly through your legs.
Avoid leaning forward or letting your chest drop during the squat or lunge.
Do not rush the movement; skipping control reduces muscle engagement and increases injury risk.
Avoid placing all your weight on the front foot during the lunge; keep it evenly distributed.
Do not let your back knee touch the floor during the rear lunge.
Avoid locking your knees completely at the top of the jump or squat.
Do not hold your breath; maintain steady breathing to support core stability and power.
Avoid using momentum to propel the movement; focus on controlled muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
