Barbell Squat Jump Step Rear Lunge
Built around heavy bilateral barbell loading, Barbell Squat Jump Step Rear Lunge earns a place on leg day and builds legs that drive out of the hole.
How to do 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.
Barbell Squat Jump Step Rear Lunge Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Take the smallest plate jump available once the reps are clean.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Reset the bar between reps rather than bouncing.
Common Barbell Squat Jump Step Rear Lunge Mistakes
Bouncing the bar to get through the hardest inch
Pause briefly so the muscle, not the rebound, does the work.
Raising the hips first so the load shifts to the lower back
Lead out of the bottom with the chest so hips and shoulders rise together.
Stacking hard sessions with no lighter week in sight
Plan a reduced-volume week roughly every fourth week.
Easier and Harder Than Barbell Squat Jump Step Rear Lunge
Swap Barbell Squat Jump Step Rear Lunge For
Barbell Squat Jump Step Rear Lunge — Frequently Asked Questions
How do you 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. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Squat Jump Step Rear Lunge work?
The Barbell Squat Jump Step Rear Lunge primarily targets the quads. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Barbell Squat Jump Step Rear Lunge should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Squat Jump Step Rear Lunge good for beginners?
Not usually. The Barbell Squat Jump Step Rear Lunge is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Barbell Squat Jump Step Rear Lunge?
Try the Band Single Leg Split Squat, Dumbbell Supported Squat or the Smith Chair Squat. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
