barbell squat jump step rear lunge

How to perform it

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. Repeat the jump and lunge sequence on the other leg. Continue alternating legs for the desired number of repetitions.

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