Exercise guide · Advanced · Compound

Barbell Squat Jump Step Rear Lunge: How to Do It & Muscles Worked

The barbell squat jump step rear lunge is a dynamic lower body exercise that combines a squat jump with a reverse lunge, performed while holding a barbell across the upper back. This movement targets the quadriceps, glutes, hamstrings, and calves, and requires strength, coordination, and balance.

Primary muscles
Quads
Secondary muscles
Hamstrings , Calves , Glutes
Equipment
Barbell
Level · type
Advanced · Compound
Demonstration of the barbell squat jump step rear lunge
Front view: muscles worked by the barbell squat jump step rear lunge. Primary: quads. Secondary: hamstrings, calves and glutes.
Back view: muscles worked by the barbell squat jump step rear lunge. Primary: quads. Secondary: hamstrings, calves and glutes.
Primary Secondary

How to do the barbell squat jump step rear lunge

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

Sets, reps and programming

Suggested sets, reps and rest for the barbell squat jump step rear lunge by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Squat Jump Step Rear Lunge alternatives

More exercises that train the quads as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.