Intermediate
BARBELL SQUAT JUMP STEP REAR LUNGE
Upper legs
Body Part
Quads
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Quads
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
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Step:2 Lower your body into a squat position by bending your knees and pushing your hips back.
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Step:3 Explode upwards, jumping off the ground as high as you can.
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Step:4 Land softly on your feet and immediately step back with one leg into a reverse lunge.
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Step:5 Lower your body down until your front thigh is parallel to the ground, keeping your back straight.
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Step:6 Push through your front heel to return to the starting position.
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Step:7 Repeat the jump and lunge sequence on the other leg.
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Step:8 Continue alternating legs for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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