How do you perform this exercise?
- Rack the barbell across your upper traps with a shoulder-width grip; stand 15–30 cm in front of a sturdy step, feet hip-width and toes slightly out.
- Brace your core, set a neutral spine, and sit into a quarter–half squat.
- Drive through your feet and jump onto the step, landing softly on both feet with knees tracking over toes and heels down.
- Stand tall on the step, then step one foot back to the floor and lower into a controlled rear lunge (front shin vertical, back knee under hip).
- Push through the front heel to return to standing on the floor at the start position.
- Repeat the jump and alternate the lunge leg each rep while keeping the torso upright and the bar stable.
- Use a low step and light load; stop the set if landing control or balance is lost.
Which other muscles are involved?
Glutes, Hamstrings, Calves, Abs, Adductors.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
