How To Do Barbell Reverse Lunge

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 Are you sick of repeating the same leg day routine every time you train? Then the barbell reverse lunge is the exercise for you. There are many reasons why you should include this fantastic exercise in your lower body training routines, as well as how to do it properly.

How To Do Barbell Reverse Lunge


The reverse lunge engages all of the muscles used in other common complex motions like squats. As a result, this workout will target your quads, glutes, and hamstrings. Because of the entire movement of the workout, you'll also work your calves and core, but to a lesser extent.

These muscle groups are all crucial for developing a well-balanced lower body and leg strength. If it isn't enough to persuade you to undertake the workout, consider the following advantages.


Because the barbell reverse lunge is a compound exercise, it develops bilateral and cohesive strength across your legs. You will fix any muscle imbalances or asymmetries in your leg muscles by performing this workout. This form of training can also have health benefits, such as improved overall stability and the prevention of injuries.

This workout, which is all about stability, will help you achieve overall body balance. This workout strengthens your legs' stabilizing muscles. You will notice a substantial increase in your balance throughout day-to-day activities and in the gym if you incorporate it into your training plan.

This exercise has the advantage of being able to be slightly tweaked to target only the hamstrings or only the quadriceps. You can work your hamstrings and glutes more effectively by simply taking a larger stride behind you. Because your knee bends more than your hip, taking a smaller back stride will engage your quads more. As a result, barbell reverse lunges can be incorporated into particular leg regimens that target either of these muscles.

Because this is a unilateral lower-body exercise, it can be included into a variety of workout routines. The barbell reverse lunge may readily supplement your most significant lifts, whether you're undertaking strength or hypertrophy training.


You will require two items of equipment before we begin. You'll need a barbell and some weights, of course. A squat rack is also required. Some folks, on the other hand, will just clean the bar in order to get it onto their backs.

First, get beneath the bar or clean it onto your rear deltoids as you approach the squat rack. Make sure you're using an overhand hold on the bar and keeping your back straight. Check that your feet are about hip-width apart.

It's now time to take a step back and really engage in the lunge. Start by taking a step back with your left leg. The majority of the stress on your right leg will be paced this way. Make sure you're stepping back far enough so that your left knee is behind your right heel when it hits the ground.

Sink until your back knee is parallel to the ground and your front knee is bent at a 90-degree angle. It's time to accelerate upwards. Return to standing, ensuring that your front leg's heel and ball of foot are driving the weight. During this movement, try to keep your torso erect, however a minor forward tilt is acceptable.

Bring your rear leg back up to its starting position as you stand up all the way with your leading leg. Try not to lean and maintain good balance during this section of the exercise.

Wait a second after returning to the starting position before repeating these procedures with the opposite leg. Repeat for as many reps as your routine requires.


To avoid injury and ensure that you get the most out of your workout, it's critical to maintain good form during any exercise. The following are some of the most typical lunge mistakes:

Many people make the mistake of doing partial reps when exercising, and this is no exception. It's critical that your knee touches the ground during the reverse barbell lunge for it to qualify as a full rep. Otherwise, you'll have to settle for partials.

Other workouts, such as squats, can help you round your upper back. This is something you should avoid at all costs, as rounding your back might cause harm. This is due to the stress of carrying all of that weight in a rounded position on your spine. As a result, it's critical to concentrate on keeping your body straight during the activity.

Another common blunder to avoid is hurrying through the motions. Lifters will frequently strive to go through this workout as quickly as possible because it can be quite difficult. This can also happen if you put too much weight on the barbell. You put yourself at danger of injury if you rush the motion. If you find yourself doing this, reduce the weight of the barbell to make it easier for you and to allow you to take your time with each rep. This will help you get more out of this workout and improve your mind-muscle connection.

Don't take too many steps backward. This is one of the most common mistakes people make when doing this exercise, and it can lead to damage if your joints aren't aligned properly. Furthermore, it is critical not to take too many steps ahead. To ensure you don't do this, perform a few sets of bodyweight reverse lunges to determine the appropriate stepping distance for you.


Check out these variants to spice things up now that you know how to complete a standard barbell reverse lunge. These variants can help you add variety to your workout or make it more accessible.


This is a great variant for folks who are just getting started with the reverse lunge. It allows you to warm up or practice the form of the exercise before beginning to add hefty weights. The best part about this version is that it doesn't require any special equipment.

To reap the benefits of the reverse lunge, you don't need a sophisticated squat rack or a barbell. To do this variant, simply remove the barbell and perform a reverse lunge. Keep in mind the stages we outlined when we discussed the form for this exercise.


The barbell might be difficult to control for some people. This could be due to a lack of experience or a general lack of stability. The dumbbell version comes in helpful in this situation! If you don't have any dumbbells, kettlebells or even stray weight plates will suffice.

This version is performed in the same way as the barbell reverse lunge, but with dumbbells instead of a barbell in your hands. This version, on the other hand, has the added benefit of improving grip strength!


This is a dumbbell reverse lunge version that focuses on your core more than the previous varieties. This is due to the fact that you will not be holding two dumbbells/kettlebells. You'll only be able to hold on to one at a time instead. Because of the imbalance, your core will have to work more to keep you upright.

This is a terrific method to work both your legs and your core at once.


This version is designed to target your glutes while also challenging your balance. This version will necessitate the use of a platform. It doesn't have to be very tall, like a step platform for aerobics. Simply take a step back and perform the reverse lunge as you normally would while on top of the platform.

The advantage here is the increased range of motion over the standard versions. As a result, you may go deeper into the lunge, fully working your legs while also testing your stability. Perform this variant if you want to get the best benefits in terms of balance.


Dumbbells, kettlebells, or a barbell can be used for this version. The goal of this exercise is to shift the weight away from your back and sides and toward your front. By doing so, you're giving your core an extra workout because your body has to work harder to stay upright. Of course, all of the other muscle groups stated before are still targeted in this variation.


Instead of stepping directly behind you, take a diagonal stride to the inside of your torso for this variation. Because you have to regulate how much your knees buckle in this version, it's ideal for anyone trying to improve their hip stability. This is a variation that we strongly suggest starting with simply your body weight.


If you are unable to complete this workout for some reason (perhaps someone took your space on the rack), here are some alternatives. All of these alternate workouts are strenuous on your legs while also increasing stability.


At first glance, the walking lunge appears to be a simple workout. You simply transition from one lunge to the next for a set length of time. It's ideal if you have a large backyard or a lot of vacant gym area to work with. The fact that this alternative is dynamic is a major selling feature. It engages all of the same muscles as a barbell reverse lung while also putting your balance and coordination to the test.


This workout is known for being demanding and taxing on the legs (because it is). It's also one of the best leg exercises and a terrific substitute for the barbell reverse lunge. If you want to increase hypertrophy or strength, this is an excellent exercise to do. It has also been reported to aid in the improvement of performance in a traditional squat.

All you have to do for this exercise is raise one leg on a bench or other comparable surface and then sink into a lunge. When you execute this workout, your quads, hamstrings, and glutes will undoubtedly feel the burn. Try integrating with sets of barbell reverse lunges if you're really feeling up for a challenge.


"Why should I do a reverse lunge when I can just do a forward lunge?" you might wonder. "Aren't they the same thing?" says the narrator. It may come as a surprise to realize that they are not the same. In fact, the reverse lunge could be said to be the easier of the two workouts. Forward lunges are regarded more challenging since they require a little more stability to perform effectively.

This is because the leg that steps forward is your "driving leg" when doing forward lunges. It's the one that propels you forward while simultaneously absorbing your motion and assisting you in slowing down. In contrast to a reverse lunge, where the stationary leg does all of the work in terms of stability, this is not the case. This leads us to our second major distinction: stability and safety.

Because a reverse lunge provides better stability, you may often add more weight to the exercise.

Furthermore, the barbell reverse lunge will be less dangerous than a forward lunge. What makes it safer? The position of a reverse lunge, on the other hand, makes it easier to drive into your heel. People prefer to push with the ball of their foot when doing a front lunge, which puts unneeded pressure on their knees. The reverse lunge is therefore great if you have knee difficulties but still want to execute lunges.

Last Word

One of the most popular leg workouts is the barbell reverse lunge. It works all of your major muscular groups, including your quadriceps, hamstrings, and glutes. Furthermore, it's ideal for improving overall balance as well as muscular imbalances in your legs.

As if that weren't enough, there are versions of this exercise that can assist isolate different leg muscle groups or even give you a good ab workout. It can even be used as a supplement to deadlifts and squats. Incorporating reverse barbell lunges into your practice is a definite method to get closer to accomplishing your lower body goals!

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