Barbell Squat Jump Step Rear Lunge

GlutesQuadricepsCalvesHamstringsBarbellBeginner
1. Barbell Squat Jump: Place the barbell across your upper back, grip it with both hands. Stand with your feet shoulder-width apart. Bend your knees and hips, keeping your back straight, and lower into a squat position. Explosively jump off the ground, extending your hips, knees, and ankles. Land softly on the balls of your feet and immediately go into the next repetition. 2. Step Rear Lunge: Stand with your feet hip-width apart and hands on your hips. Take a large step backward with your right foot, bending both knees to lower your body. Keep your torso upright and your front knee aligned with your ankle. Push through the heel of your front foot to return to the starting position. Repeat with the left leg. Alternate legs for each repetition.

How to perform the Barbell Squat Jump Step Rear Lunge

  1. Set up. Set up in a stable, balanced starting position appropriate for the Barbell Squat Jump Step Rear Lunge using your barbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your glutes rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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