Upper Legs Exercise · Barbell

Expand

Barbell Rear Lunge

The barbell rear lunge, sometimes called a reverse lunge, steps backward instead of forward, which is generally easier on the knees since the front knee travels less far past the toes. It still trains the glutes and quads unilaterally like a forward lunge. Keep the torso upright and control the step back rather than letting the trailing leg slam down.

Go to the movement steps

Also known as: Bb Rear Lunge

Category

Upper Legs

Equipment

Barbell

Target

Glutes

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Rear Lunge

1. Begin standing with your feet shoulder-width apart, the barbell resting across your upper back.
2. Step backward with your right foot, touching down on the ball of that foot.
3. Bend both knees together to lower down until your left thigh is parallel with the floor.
4. Drive through your left heel to bring yourself back up to the start.
5. Switch and perform the same movement stepping back with the other leg.

Technique & Form Tips

Execute the movement by bending hips and knees while maintaining balance over the midfoot. The specific torso angle and stance are determined by the chosen variation, focusing on controlled descent and ascent throughout the range of motion.

Common Mistakes to Avoid

• Knee collapse: Keep the knees aligned with the feet to maintain stable tracking.
• Losing torso control: Match the torso position to the variation instead of suddenly dropping the chest or changing balance.
• Losing foot support: Keep the demonstrated foot contact during the lowering and rising phases. Jumping variations have a separate takeoff and landing.

How to Breathe During This Exercise

Breathe in a steady, controlled rhythm throughout the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Rear Lunge mainly targets your Glutes, with your Quadriceps helping support the movement, along with your Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Bodyweight Drop Jump Squat Body Weight · Glutes Band Squat Band · Glutes Dumbbell Bench Squat Dumbbell · Glutes Kettlebell Front Squat Kettlebell · Glutes

FAQ

What muscles does the Barbell Rear Lunge work?

The Barbell Rear Lunge mainly works your glutes. It also helps strengthen your quadriceps and hamstrings, calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Rear Lunge?

You do the Barbell Rear Lunge with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Rear Lunge?

One mistake to watch for is knee collapse: Keep the knees aligned with the feet to maintain stable tracking.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Rear Lunge?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Barbell Rear Lunge?

The Bodyweight Drop Jump Squat trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.