Barbell Jump Lunge
- Level
- Advanced
- Equipment
- Barbell, Squat Rack
- Movement
- Lunge · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Hamstrings Calves Adductors Abdominals Obliques Lower Back Traps Back
How to do it
- Set the barbell in a rack at upper-chest height and load it lightly.
- Unrack the bar onto your upper traps, gripping just outside shoulder width.
- Step back into open space and brace your trunk.
- Take a split stance with both knees slightly bent and your torso upright.
- Lower into a lunge until your back knee is a few inches above the floor.
- Drive hard through both feet to jump straight up.
- Switch legs in the air while keeping the bar pinned to your back.
- Land softly with your front foot flat and back foot on its ball, sinking straight into the next rep.
Common mistakes
- Using a load too heavy to jump explosively.
- Letting the bar bounce or shift on the back.
- Leaning the torso forward on landing.
- Letting the front knee collapse inward.
Safety
Master the bodyweight jump lunge and the barbell lunge before adding load.
Train on a clear, non-slip floor with room around you, and stop the set when landing control drops.
Use only light loads, roughly 10–30% of your back squat, because the bar cannot be safely dumped mid-air.
Tips
- Keep your chest tall and the bar locked down on your upper back.
- Jump straight up rather than forward.
- Land quietly with your front knee tracking over your toes.
- Keep your feet hip-width apart, like train tracks rather than a tightrope.
Details
- Base movement
- Lunge
- Load position
- On the back
- Legs
- Alternating
- Torso lean
- Upright
- Body position
- Standing
- Stance
- Staggered / split
- Tempo and range
- Explosive
