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Barbell Reverse Lunge
A unilateral lower-body exercise using a barbell on the upper back, targeting quads, glutes, and hamstrings to build strength, balance, and address asymmetries; places less stress on knees than forward lunges.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs, Obliques
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
4/10Soleus, Gastrocnemius
Abs
4/10Rectus Abdominis
Obliques
3/10External Obliques
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Load the barbell in a squat rack at shoulder height. Position it across your upper traps, grip slightly wider than shoulders, unrack, and step back to hip-width stance with core braced.
- Step backward with one foot, keeping torso upright.
- Bend both knees to lower until back knee hovers above floor.
- Front thigh parallel to ground, front knee over ankle.
- Drive through front heel to extend knee and hip.
- Bring back foot forward to starting position.
- Alternate legs or complete reps on one side.
Coaching Tips
Form Cues
- Torso upright
- Knee tracks over toes
- Drive through heel
- Core tight
- Step distance for 90-degree knees
Breathing
Inhale as you lower into the lunge; exhale as you drive up through the front leg. Brace core throughout.
Tempo
2-0-1
Range of Motion
Lower until back knee nearly touches floor and front thigh is parallel to ground; fully extend front hip and knee at top without locking out.
Safety
Safety Notes
- Start with light weight to master form
- Use rack safeties for heavy loads
- Avoid if acute knee pain
- Warm up hips and ankles
- Maintain neutral spine
Spotting
Use squat rack safeties set just below descent depth; spotter assists by supporting bar from behind if no rack available, but rack preferred.
Common Mistakes
- Leaning forward excessively
- Front knee caving inward
- Stepping too short or far
- Rushing the descent
- Poor bar position on neck
When to Avoid
- Acute knee injuries
- Lower back pain
- Hip impingement
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion beyond 90 degrees
Build Up First
- Master bodyweight lunge
- Hip hinge proficiency
Also known as
Reverse Barbell Lunge, Barbell Step Back Lunge, Barbell Rear Lunge
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