Barbell Reverse Lunge

Why Should You do Barbell Reverse Lunge?

Barbell Reverse Lunge is an excellent exercise that suits everyone. If you find it challenging to keep your balance when doing typical lunges, this is an easier variant. Barbell Reverse Lunge backward mainly trains the gluteal muscle, back, and front thighs and is suitable for beginners to experienced lifters. The leg exercise can be performed with weight or only with body weight.

Exercise Details for Barbell Reverse Lunge

  • Primary Muscle
    Gluteus, Quads, Hamstrings
  • Secondary Muscle
    Calves, Inner Abs
  • Equipment
    Barbell, Bumbbell
  • Level


Stand with your feet hip-width apart. Pull your shoulders back and push your chest forward. Your back should be straight and keep your eyes looking forwaed. Put your arms at your waist if you are not holding dumbbells to the side of your body or a barbell behind your neck.

Take a long step back with one leg and lower yourself down until the back leg’s knee is just above the floor. Keep your upper body completely upright and keep looking forward. The center of gravity should be in the middle of the foot or slightly behind the heel. Then turn the movement and step forward again with the back leg.

The muscles that are trained are affected by how long lunges you take. If you do, according to our guide, you will load the front and back just as much. You mainly train the front thighs when doing shorter lunges while you train the buttock muscle when doing longer steps.

Tips for Barbell Reverse Lunge

  • Stand hip-width apart with parallel feet before taking the step back
  • The upper body should be completely upright during the exercise, only your knees should bend
  • You can have a straight vertical line from the shoulder, hip down to the back leg knee when you are in the bottom position
  • The shin bone of your front leg should be vertical in the bottom position. So your front knee should not go over and in front of your toes
  • Perform the exercise slowly and in a controlled manner
  • You can perform the exercise with body weight, dumbbells or a bar behind your neck

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