barbell jump squat

A upper legs exercise targeting the glutes, performed with barbell.

barbell jump squat demonstration
barbell jump squat — demonstration

Body part

Upper Legs

Equipment

Barbell

Target muscles

Glutes

Secondary muscles

Quadriceps, Hamstrings, Calves

How to do barbell jump squat

  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.

Muscles worked

Primary (target)

Glutes

Secondary

QuadricepsHamstringsCalves

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