Reverse Lunge (Barbell)

Bar on back. Step backward into a lunge. Reverse lunges are generally easier on the knees than forward lunges.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

glutes (max)

What you need and how to position yourself before starting.

barbell

Staggered

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet hip-width apart, holding a barbell across your upper back, resting on your shoulders.
- Ensure your grip is slightly wider than shoulder-width, with your elbows pointing down and back.
Step 2Position Your Feet
- Step back with one foot, keeping your front knee aligned over your ankle.
- Your back foot should be on the toes, ready to lower into the lunge.
Step 3Engage Your Core
- Tighten your core muscles to stabilize your body throughout the movement.
- Keep your chest up and your back straight.
Step 4Lower into the Lunge
- Bend both knees to lower your body, keeping your front knee aligned with your ankle.
- Lower until your back knee is just above the ground, maintaining a straight posture.
Step 5Return to Starting Position
- Push through your front heel to return to the starting position.
- Ensure your front knee does not extend past your toes as you rise.
Step 6Switch Legs
- After completing the desired number of reps on one leg, switch to the other leg and repeat the movement.
- Maintain proper form throughout each repetition.
Step 7Finish the Exercise
- After completing your reps on both legs, carefully rack the barbell back on your shoulders.
- Stand upright and ensure you are stable before stepping away from the barbell.