Barbell Reverse Lunge

Exercise Information

  • Alternative Names: Reverse lunge with barbell, weighted reverse barbell lunge
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Barbell
  • Muscles Targeted: Quads, glutes, abs, shoulders, back, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 3-5 sets, with 10-15 reps on each leg
  • Variations: Barbell Reverse Lunge with Front Foot Elevated
  • Alternative: One leg barbell squat

The barbell reverse lunge, as the name suggests, is a variation of the traditional reverse lunge that allows you to lift more weight than the bodyweight or dumbbell varieties. As compared to the basic barbell lunge, the barbell reverse variation puts more pressure on your knees.

Barbell Reverse Lunge Exercise Information

  • Alternative Names: Reverse lunge with barbell, weighted reverse barbell lunge
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Barbell
  • Muscles Targeted: Quads, glutes, abs, shoulders, back, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 3-5 sets, with 10-15 reps on each leg
  • Variations: Barbell Reverse Lunge with Front Foot Elevated
  • Alternative: One leg barbell squat

How to do Barbell Reverse Lunge

Barbell Reverse Lunge

Start the exercise by standing in a shoulder-width stance with the barbell set across the traps. Stepping back with one of the legs, lower the back knee to the floor. Driving through your front foot, extend the knee to stand up and return to the initial position.

Reverse Lunge with Barbell Tips

  • Instead of jutting your knee forward, drop your hips to descend into the reverse lunge.
  • While going back to the initial position do not hyperextend your spine. Instead, initiate the movement by driving through your lower body.
  • Stop the knee of your front leg from caving inward throughout the movement.

Variation with Front Foot Elevated

It is performed in the same way as the standard barbell reverse lunge except that you place your front foot on a weight plate. It is an ideal leg-strengthening exercise for taller people.

Alternative Exercise

One Leg Barbell Squat

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