The Barbell Reverse Lunge is an effective lower body workout that targets your thigh and glute muscles. It enhances balance and coordination while strengthening muscles by alternating legs in a backward lunge with a barbell.
Stand with feet hip-width apart, holding a loaded barbell across your upper back with an overhand grip.
2
Engage your core and step one foot backward, lowering your body into a lunge position. Your rear knee should nearly touch the floor and your front knee should be over your foot.
3
Return to the original standing position by pulling through the front foot and keeping your core tight.
4
Repeat the movement with the other foot, alternating between sides for the programmed number of reps.
5
Do not lean forward during the exercise and try to maintain a straight posture throughout.
Stand with feet hip-width apart, holding a loaded barbell across your upper back with an overhand grip.
Engage your core and step one foot backward, lowering your body into a lunge position. Your rear knee should nearly touch the floor and your front knee should be over your foot.
Return to the original standing position by pulling through the front foot and keeping your core tight.
Repeat the movement with the other foot, alternating between sides for the programmed number of reps.
Do not lean forward during the exercise and try to maintain a straight posture throughout.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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