Barbell Reverse Lunge 9s · no sound

Barbell Reverse Lunge

A lunge stepped backward with a barbell on the traps, loading the front leg while the rear leg guides balance.

Primary muscle
Quads
Equipment
Barbell
Difficulty
Intermediate
Movement
Lunge
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How to do it

  1. Unrack a barbell across your traps and step back into a clear space.
  2. Stand with your feet about shoulder width apart and brace your abdominals.
  3. Step one foot straight backward while both knees begin to bend.
  4. Lower until the rear knee is just above the floor and both knees sit near 90 degrees.
  5. Push through the front foot to drive back to the standing position.
  6. 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.

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