Barbell Squat Jump Step Rear Lunge

How to perform

To perform the Barbell Squat Jump Step Rear Lunge, you will need a barbell and a weight bench or step. Here are step-by-step instructions:

1. Start by standing with your feet shoulder-width apart and the barbell resting across your upper back. Make sure your chest is up, your core is engaged, and your back is straight.

2. Perform a squat by bending your knees and pushing your hips back as if sitting into a chair. Lower your body until your thighs are parallel to the ground.

3. From the squat position, explosively jump up as high as you can, extending your legs fully and pushing through your toes.

4. Land softly back into the squat position and immediately step back with one foot into a reverse lunge position, keeping your front knee stacked over your ankle and your back knee hovering just above the ground.

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

6. Repeat the squat jump and rear lunge on the opposite side, alternating sides with each repetition.

7. Aim to perform 10-12 reps on each side for 3-4 sets, resting for 30-60 seconds between sets.

This exercise will help improve strength, power, and agility in the lower body and can be incorporated into a lower body workout routine for added challenge. Make sure to use proper form and start with a lighter weight to avoid injury.

Equipment required

Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.