Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundBarbell
Barbell Squat Jump Step Rear Lunge
Quads · Upper Legs
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- 2
Lower your body into a squat position by bending your knees and pushing your hips back.
- 3
Explode upwards, jumping off the ground as high as you can.
- 4
Land softly on your feet and immediately step back with one leg into a reverse lunge.
- 5
Lower your body down until your front thigh is parallel to the ground, keeping your back straight.
- 6
Push through your front heel to return to the starting position.
- 7
Repeat the jump and lunge sequence on the other leg.
- 8
Continue alternating legs for the desired number of repetitions.
Muscles worked
Primary
Quads
glutes
Secondary
gluteshamstringscalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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