Barbell Front Rack Reverse Lunge

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Rectus Femoris
• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Barbell
• Squat Rack

Technique

1. Unrack the barbell in the front rack position, elbows high, and step back from the rack.
2. Take a long step backward and lower the back knee toward the floor.
3. Push through the front foot to return to standing; alternate legs.

Cues

• Keep the elbows up so the bar stays on the shoulders.
• Stay tall and brace the core.

Common mistakes

• Letting the elbows drop and the bar roll forward.
• Taking too short a step.

Alternatives

• Barbell Reverse Lunge
• Front Rack Lunge