# Barbell Front Rack Reverse Lunge

URL: https://heatsy.app/ex/barbell-front-rack-reverse-lunge

Also known as: BB Front Rack Reverse Lunge, Barbell Front Rack Backward 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](https://heatsy.app/ex/barbell-reverse-lunge)
- [Front Rack Lunge](https://heatsy.app/ex/front-rack-lunge)