Barbell Squat Jump Step Rear Lunge Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Calves, Hamstrings, Gluteus Maximus
- Intensity
- high
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Lunge jump with barbell
Visualised Target Muscle Groups
Front
Back
How to: Barbell Squat Jump Step Rear Lunge
- Start by standing upright with the barbell resting on your upper back.
- Lower into a squat position by bending your knees and pushing your hips back.
- From the squat position, jump explosively into a rear lunge.
- Land softly and transition back into the squat position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting the knees collapse inward during the squat.
- Not using enough force when jumping.
- Failing to fully extend the legs in the jump.
Modifications
- Perform the exercise without weights if you experience discomfort.
- Reduce the depth of the squat if it causes pain.
Tips
- Ensure your knees do not extend past your toes during the squat.
- Land softly on your feet to minimize impact on your joints.
- Focus on maintaining a straight torso throughout the movement.
Barbell Squat Jump Step Rear Lunge Alternatives
Tags
thighs
aerobic
jump
squat
lunge
strength
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