Front Rack Reverse Lunge

Exercise Information

  • Alternative Names: Barbell front rack reverse lunge, db front rack reverse lunge, kettlebell front rack reverse lunge
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Barbell/dumbbells/kettlebells
  • Muscles Targeted: Glutes, quads, upper back, core, hip adductors
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations:
  • Alternative:

The front rack reverse lunge is similar to the barbell or smith machine variation except that it involves placing the barbell in a front rack position. Since the weight pulls you forward, it keeps your core muscles engaged throughout the movement thereby helping you in improving abdominal stability and body balance.

Front Rack Reverse Lunge Exercise Information

  • Alternative Names: Barbell front rack reverse lunge, db front rack reverse lunge, kettlebell front rack reverse lunge
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Barbell/dumbbells/kettlebells
  • Muscles Targeted: Glutes, quads, upper back, core, hip adductors
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations:
  • Alternative:

How to do Front Rack Reverse Lunge

Front Rack Reverse Lunge

Start the exercise by loading the barbell with 140-200 lbs weight. Initiate the movement by stepping backward with one foot while the front foot is rooted to the floor. Descend into a lunge position by bending at your hips and knees. It can also be done using kettlebells or dumbbells and holding them with a neutral grip so that they are supported by your shoulders.

Tips

  • While placing the bar in the front rack position, make sure to keep it on the meaty part of your shoulder to avoid hurting your collarbone.
  • If you are having trouble in balancing the barbell on your shoulders, try holding the bar with a crossed-arm grip.

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