Upper Legs Exercise · Barbell

Expand

Barbell Squat Jump Step Rear Lunge

This combination move strings a squat jump into a rear lunge step, blending explosive power work with a unilateral landing pattern in a single continuous sequence. It's demanding and better suited to conditioning or athletic training blocks than straight strength work. Keep the load light, since the priority here is controlled landings, not maximum weight.

Go to the movement steps

Also known as: Bb Squat Jump Step Rear Lunge

Category

Upper Legs

Equipment

Barbell

Target

Quads

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Squat Jump Step Rear Lunge

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

Technique & Form Tips

Execute the movement by bending hips and knees while maintaining balance over the midfoot. The specific torso angle and stance are determined by the chosen variation, focusing on controlled descent and ascent throughout the range of motion.

Common Mistakes to Avoid

• Knee collapse: Keep the knees aligned with the feet to maintain stable tracking.
• Losing torso control: Match the torso position to the variation instead of suddenly dropping the chest or changing balance.
• Losing foot support: Keep the demonstrated foot contact during the lowering and rising phases. Jumping variations have a separate takeoff and landing.

How to Breathe During This Exercise

Breathe in a steady, controlled rhythm throughout the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Squat Jump Step Rear Lunge mainly targets your Quads, with your Glutes helping support the movement, along with your Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Body Weight · Quads Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have barbell? These target the same quads with different equipment.

Sissy Squat Body Weight · Quads Band One Arm Single Leg Split Squat Band · Quads Dumbbell Goblet Squat Dumbbell · Quads Lever Alternate Leg Press Leverage Machine · Quads

FAQ

What muscles does the Barbell Squat Jump Step Rear Lunge work?

The Barbell Squat Jump Step Rear Lunge mainly works your quads. It also helps strengthen your glutes and hamstrings, calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Squat Jump Step Rear Lunge?

You do the Barbell Squat Jump Step Rear Lunge with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Squat Jump Step Rear Lunge?

One mistake to watch for is knee collapse: Keep the knees aligned with the feet to maintain stable tracking.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Squat Jump Step Rear Lunge?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Barbell Squat Jump Step Rear Lunge?

The Sissy Squat trains your quads with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.