barbell jump squat

Glutes

• Target muscles: glutes, legs, hamstrings, calves
• Equipment: barbell
• Level: advanced

How to do it

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. Once you reach the bottom of the squat, explode upwards by jumping off the ground.
4. As you jump, extend your hips, knees, and ankles, pushing through your toes.
5. Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.

Swap it for

• Jump squat
• jump squat v. 2
• Drop Squat Jump
• Goblet squat jump
• Kneeling Squat Jump
• Jump Lunge

Easier

• Drop Squat Jump
• Jump squat
• jump squat v. 2