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How to do it
- Unrack a barbell across your traps and step back into a clear space.
- Stand with your feet about shoulder width apart and brace your abdominals.
- Step one foot straight backward while both knees begin to bend.
- Lower until the rear knee is just above the floor and both knees sit near 90 degrees.
- Push through the front foot to drive back to the standing position.
- Reset your stance and repeat on the other leg.
Common mistakes
- Leaning the torso back to stand up, which hyperextends the spine under the bar.
- Taking too short a step, which crowds the front knee forward over the toes.
- Letting the front knee drift inward as you drive up, which stresses the joint.
- Landing the rear foot off line, which narrows the base and costs balance under load.
Muscles worked
- Primary
- Quads
- Secondary
- AbsCalvesGlutesHamstrings
Good to know
- What muscles does the Barbell Reverse Lunge work?
- Mainly the quads. It also works the abs, calves, glutes and hamstrings.
- What equipment do you need for the Barbell Reverse Lunge?
- It uses a barbell. Without it, the Dumbbell Rear Lunge and the Front-Foot-Elevated Split Squat train the same muscles the same way.
- Is the Barbell Reverse Lunge good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Reverse Lunge.