10 Best Barbell Squat Jump Step Rear Lunge Alternatives for Quad Strength

Ranked Barbell Squat Jump Step Rear Lunge Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Squat Jump Step Rear Lunge on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Suspended Split Squat

   79% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the quads with bodyweight alone.

   How to perform this exercise

   1. Stand facing away from a suspension trainer with your feet shoulder-width apart.
   2. Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
   3. Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
   4. Push through your heel to return to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Squat Jump Step Rear Lunge
   • Equipment: a suspension trainer, not free weights
   • Body position: standing, the same as the Barbell Squat Jump Step Rear Lunge
2. Play demonstration

   2. Split Squats

   77% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Take a step forward with one foot and place it about two feet in front of the other foot.
   3. Lower your body by bending your knees and hips, keeping your back straight.
   4. Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
   5. Pause for a moment, then push through your front heel to return to the starting position.
   6. Repeat for the desired number of repetitions, then switch legs and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Squat Jump Step Rear Lunge
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Squat Jump Step Rear Lunge
3. Play demonstration

   3. Squat To Overhead Reach With Twist

   68% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
   4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
   5. Continue alternating sides with each squat repetition.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Squat Jump Step Rear Lunge
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Squat Jump Step Rear Lunge
4. Play demonstration

   4. Squat To Overhead Reach

   66% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body down into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
   4. Return to the starting position by lowering your arms and bending your knees to squat down again.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Squat Jump Step Rear Lunge
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Squat Jump Step Rear Lunge
   • Balance: easier to stay steady on than the Barbell Squat Jump Step Rear Lunge
5. 

   5. Bodyweight Squat

   63% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
   2. Begin the movement by flexing your knees and hips, sitting back with your hips.
   3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Squat Jump Step Rear Lunge
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Squat Jump Step Rear Lunge
   • Balance: easier to stay steady on than the Barbell Squat Jump Step Rear Lunge
6. Play demonstration

   6. Semi Squat Jump

   62% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees and lower your body into a squat position.
   3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
   4. Land softly on the balls of your feet and immediately go into the next repetition.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Squat Jump Step Rear Lunge
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Squat Jump Step Rear Lunge
   • Balance: easier to stay steady on than the Barbell Squat Jump Step Rear Lunge
7. Play demonstration

   7. Curtsey Squat

   62% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the glutes rather than the quads.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
   3. Bend both knees as if you were curtsying, lowering your body towards the ground.
   4. Keep your torso upright and your weight on your front foot.
   5. Push through your front foot to return to the starting position.
   6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Squat Jump Step Rear Lunge
8. Play demonstration

   8. Single Leg Squat (Pistol) Male

   62% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and arms extended in front of you.
   2. Lift your right foot off the ground and extend it forward.
   3. Slowly lower your body down by bending your left knee and pushing your hips back.
   4. Keep your chest up and your back straight as you lower yourself down.
   5. Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
   6. Pause for a moment at the bottom, then push through your left heel to return to the starting position.
   7. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Squat Jump Step Rear Lunge
9. Play demonstration

   9. One Leg Squat

   62% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Extend one leg forward, keeping it off the ground.
   3. Bend your standing leg and lower your body down as if sitting back into a chair.
   4. Keep your chest up and your back straight.
   5. Push through your heel to return to the starting position.
   6. Repeat with the other leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Squat Jump Step Rear Lunge
   • Balance: harder to stay steady on than the Barbell Squat Jump Step Rear Lunge
10. 

    10. Freehand Jump Squat

    59% match

    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Cross your arms over your chest.
    2. With your head up and your back straight, position your feet at shoulder width.
    3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
    4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
    5. When you touch the floor again, immediately squat down and jump again.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: quads, the same as the Barbell Squat Jump Step Rear Lunge
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Squat Jump Step Rear Lunge
    • Balance: easier to stay steady on than the Barbell Squat Jump Step Rear Lunge