Fitorex

Barbell Reverse Lunge

A reverse lunge with a bar on your back; knee-friendly and very loadable for quads and glutes.

  • Compound
  • Barbell
  • Intermediate

How to do it

  • Bar on your back, step backwards
  • Lower straight down with your weight on your front heel
  • Push to come back

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

  • Leaning your trunk
  • Landing hard on your back foot

Muscles worked

Primary

  • Quads
  • Glutes

Secondary

  • Hamstrings
  • Core / abs

Alternatives

PreviousClose-Stance Leg Press
Form animation: Barbell Reverse Lunge
The same animation you see in the app while logging the set.
Type
Compound
Equipment
Barbell
Level
Intermediate
Pattern
Knee-dominant
Stimulus / fatigue
Medium
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