Barbell Squat Jump Step Rear Lunge

Coaching cues

• Rack the barbell across your upper traps with a shoulder-width grip; stand 15–30 cm in front of a sturdy step, feet hip-width and toes slightly out.
• Brace your core, set a neutral spine, and sit into a quarter–half squat.
• Drive through your feet and jump onto the step, landing softly on both feet with knees tracking over toes and heels down.
• Stand tall on the step, then step one foot back to the floor and lower into a controlled rear lunge (front shin vertical, back knee under hip).
• Push through the front heel to return to standing on the floor at the start position.
• Repeat the jump and alternate the lunge leg each rep while keeping the torso upright and the bar stable.
• Use a low step and light load; stop the set if landing control or balance is lost.