Barbell Squat Jump Step Rear Lunge

Setup

1. 01Load a light barbell and place it across the upper back with a firm grip.
2. 02Stand with feet shoulder width apart in an open area with level flooring.
3. 03Brace the trunk and pull the bar tight into the back so it cannot bounce.
4. 04Rehearse the sequence unloaded before adding any weight.

Execution

1. 01Dip into a quarter squat and jump vertically, extending hips, knees, and ankles.
2. 02Land softly with bent knees and absorb the impact into a quarter squat.
3. 03Step one leg back into a rear lunge and lower the back knee toward the floor.
4. 04Drive off the front leg to return to standing.
5. 05Repeat the jump, then lunge with the opposite leg, alternating each cycle.

Checkpoints

• -Landings are quiet with knees tracking over the toes.
• -Bar stays pinned to the back through the jump and landing.
• -Torso stays tall during the rear lunge.
• -Full hip extension at the top of every jump.

Common mistakes

• -Loading the bar too heavy and turning the jump into a slow heave.
• -Landing stiff-legged or letting the knees collapse inward.
• -Rushing the lunge and losing balance on the step back.
• -Letting the bar rattle or shift on the shoulders mid-jump.