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Quadriceps · Advanced

Barbell Reverse Lunge

Barbell back-rack reverse lunge loading one leg at a time with a backward step.

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Barbell Reverse Lunge demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Barbell

Sets × reps

3 × 10 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set the bar across the upper back and stand tall with feet hip width.
  2. 02Brace the trunk before stepping one foot backward.
  3. 03Lower the back knee toward the floor while the front foot stays fully planted.
  4. 04Keep the front knee tracking over the toes and the torso tall under the bar.
  5. 05Push through the front foot to return to standing before switching or repeating.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionReverse LungeRelated variationBarbell Split SquatRelated variationBody Weight Front Foot Elevated Reverse LungeRelated variationBody Weight Lunge Heel KickRelated variationBody Weight Reverse Lunge with Knee DriveRelated variationBody Weight Reverse Lunge with Twist

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAlternating Safety Bar Reverse LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward LungeComparable substituteBody Weight Walking Lunge

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