Lunge · Experienced
Barbell Reverse Lunge
Stepping back into a lunge with a barbell on your back, a hard single leg strength move.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- quads, glutes; also hamstrings, adductors
- Kit
- Barbell, Rack
- Dose
- 6 to 10 reps each side
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Unrack the bar onto your upper back as for a squat and stand with feet hip width.
While you move
- Step back long
- Back knee toward the floor
- Front knee over the ankle
- Push through the front heel
Avoid
- Stepping too short so the front knee shoots forward
- Leaning the torso forward
- Wobbling on a narrow tightrope stance
Take care if you have trouble with your knees.