Barbell Squat Jump Step Rear Lunge
A loaded complex: squat with a light bar on the back, jump onto a low step, then step back off it into a reverse lunge.
How to do it
Setup
A light bar on the upper back, a low step a short hop in front.
Steps
- Dip into a squat and jump onto the step, landing softly on both feet.
- Step back off it with one leg and sink into a reverse lunge.
- Stand up, return to the start and alternate the lunging leg.
Common mistakes
Loading the bar like a plain squat: the jump needs a light bar you can land with. Landing stiff or on the toes: absorb it with bent knees and the whole foot. Stepping back blind off the step: know where the floor is and lower slowly.
Breathing
Inhale in the squat, exhale on the jump and on each rise.
