Barbell Reverse Lunge

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Barbell
• Squat Rack

Technique

1. Set the bar on your upper back, unrack it and step back to stand with feet hip-width apart.
2. Brace and take a long step backward with one leg.
3. Drop straight down until the rear knee hovers just above the floor, front shin close to vertical.
4. Push through the front heel to return to standing, then repeat with the other leg or finish one side first.

Cues

• Keep the torso upright and the bar over the middle of the front foot.
• Step back far enough that the front knee stays over the foot.
• Lower straight down rather than forward.

Common mistakes

• Stepping back in a straight line, as if on a tightrope, and losing balance.
• Letting the front knee cave inward.
• Slamming the back knee into the floor.

Variations

• Deficit Barbell Reverse Lunge

Alternatives

• Dumbbell Reverse Lunge
• Walking Lunge
• Bulgarian Split Squat