PlanWorkouts

Exercise 0078 · REF VaP75jl

Barbell Rear Lunge exercise animation

Barbell Rear Lunge

Category
Upper Legs
Equipment
Barbell
Target
Glutes

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.

How to Do the Barbell Rear Lunge

  1. Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
  2. Take a step backward with your right foot, landing on the ball of your foot.
  3. Bend both knees to lower your body until your left thigh is parallel to the ground.
  4. Push through your left heel to return to the starting position.
  5. Repeat with the other leg.

Muscles Worked

The Barbell Rear Lunge primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

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

More Glutes Exercises

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

Equipment Alternatives

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

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Rear Lunge work?
The Barbell Rear Lunge primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Barbell Rear Lunge?
The Barbell Rear Lunge is done with a barbell.
What's a good alternative to the Barbell Rear Lunge?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.