barbell squat jump step rear lunge

Equipment

barbell

Target muscle

quads

How to perform

1. 1

   Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.

2. 2

   Lower your body into a squat position by bending your knees and pushing your hips back.

3. 3

   Explode upwards, jumping off the ground as high as you can.

4. 4

   Land softly on your feet and immediately step back with one leg into a reverse lunge.

5. 5

   Lower your body down until your front thigh is parallel to the ground, keeping your back straight.

6. 6

   Push through your front heel to return to the starting position.

7. 7

   Repeat the jump and lunge sequence on the other leg.

8. 8

   Continue alternating legs for the desired number of repetitions.