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Exercise guide
Barbell Reverse Lunge
A barbell lunge stepping backward instead of forward, keeping the front shin vertical while loading the quads and glutes.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · erector spinae · gluteus medius · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Place a barbell across your upper back and stand tall.
- Step one foot backward into a long stride.
- Lower your back knee toward the ground under control.
- Drive through your front heel to return to standing.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Step back far enough to keep your front shin close to vertical.
- Lower the back knee straight down rather than leaning forward.
- Keep your chest tall and hips square throughout.