Barbell Rear Lunge
Description
The barbell rear lunge (reverse lunge) is a lunge variation where you step backward into a lunge with a barbell across your upper back. Stepping backward is generally easier on the knees than stepping forward and keeps more constant tension on the front leg throughout the movement.
Muscle Group
Equipment Required
Barbell Rear Lunge Instructions
- Set a barbell at upper-back height in a power rack. Step under and place it across your upper traps.
- Unrack the bar and step back. Stand tall with feet hip-width apart.
- Step your right foot back two to three feet behind you.
- Lower your right knee toward the floor by bending both knees.
- Descend until your right knee is just above the floor.
- Drive through your front (left) foot to push back to standing.
- Alternate legs or complete all reps on one side before switching.
- Keep your torso upright throughout.
Barbell Rear Lunge Form & Visual
Barbell Rear Lunge Benefits
- Easier on the knees than forward lunges
- Keeps tension on the front leg
- Builds quad and glute strength unilaterally
- Easy to load progressively with barbell
- Exposes left-right imbalances
- Useful for leg hypertrophy
Barbell Rear Lunge Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus
- Hamstrings
- Adductors
- Core (stabilizer)
- Erector spinae
Barbell Rear Lunge Variations & Alternatives
- Barbell Lunge (forward)
- Barbell Walking Lunge
- Dumbbell Rear Lunge
- Bulgarian Split Squat
- Smith Reverse Lunge
