Step backward and lower into a single-leg lunge while holding a barbell, primarily working the quadriceps and engaging the hamstrings and glutes. The movement emphasizes controlled descent and drive back to standing.
How to do the Barbell Reverse Lunge#
- Stand tall and hold the barbell steady while bracing your core.
- Take a controlled step backward with one foot to create a staggered stance.
- Bend both knees and lower your body until the front thigh is near parallel and the back knee approaches the floor.
- Drive through the front heel to return the rear foot forward and stand up tall.
- Repeat for the desired reps, then switch legs.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors)), Calves (Gastrocnemius & Soleus), Abs (Rectus Abdominis), Lower back (Erector Spinae)
Common mistakes#
- Letting the front knee collapse inward instead of tracking over the foot.
- Allowing the front knee to push excessively past the toes.
- Leaning the torso forward instead of keeping the chest upright.
- Pushing off with the toes instead of driving through the front heel.
