Movement · Upper Legs
Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. Lower your body into a squat position by bending your knees and pushing your hips back. Explode upwards, jumping off the ground as high as you can. Land softly on your feet and immediately step back with one leg into a reverse lunge. Lower your body down until your front thigh is parallel to the ground, keeping your back straight. Push through your front heel to return to the starting position. Repeat the jump and lunge sequence on the other leg. Continue alternating legs for the desired number of repetitions.
Technique
Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
Lower your body into a squat position by bending your knees and pushing your hips back.
Explode upwards, jumping off the ground as high as you can.
Land softly on your feet and immediately step back with one leg into a reverse lunge.
Lower your body down until your front thigh is parallel to the ground, keeping your back straight.
Push through your front heel to return to the starting position.
Repeat the jump and lunge sequence on the other leg.
Continue alternating legs for the desired number of repetitions.
Training plans
No current ScoreDive plan references this exercise.
Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.
