Barbell Rear Lunge

Barbell Rear Lunge


The Barbell Rear Lunge is a strength training exercise that targets the lower body, specifically the glutes, hamstrings, and quadriceps. It involves stepping back with one leg and lowering the body until the knee of the back leg almost touches the ground, while holding a barbell across the shoulders. This exercise can help improve balance, stability, and overall lower body strength.

Muscle Group

Equipment Required

Barbell Rear Lunge Instructions

  1. Start by standing with your feet shoulder-width apart and your core engaged.
  2. Hold a barbell across your upper back with an overhand grip.
  3. Step back with your right foot and lower your body until your left knee is bent at a 90-degree angle.
  4. Make sure your left knee is directly above your left ankle and your right knee is hovering just above the ground.
  5. Push through your left heel to return to the starting position.
  6. Repeat on the other side by stepping back with your left foot.
  7. Complete 3 sets of 10-12 reps on each leg.

Barbell Rear Lunge Form & Visual

Barbell Rear Lunge

Barbell Rear Lunge Benefits

  • Strengthens the quadriceps, hamstrings, and glutes
  • Improves balance and stability
  • Targets the muscles in the lower body more effectively than traditional lunges
  • Increases hip mobility and flexibility
  • Can be modified to increase or decrease difficulty by adjusting weight or range of motion

Barbell Rear Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Barbell Rear Lunge Variations & Alternatives

  • Dumbbell Rear Lunge
  • Reverse Lunge with Knee Drive
  • Barbell Front Lunge
  • Dumbbell Front Lunge
  • Walking Lunge
  • Curtsy Lunge
  • Side Lunge
  • Jumping Lunge
  • Split Squat