Also known as: Rear lunge with barbell
Intermediate
Barbell, Squat Rack, Weight Plates
Compound strength exercise
Description
The barbell reverse lunge is a unilateral compound exercise where you step backward into a lunge while holding a barbell across your upper back. This movement develops lower body strength, balance, and coordination while placing less stress on the knees compared to forward lunges.
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Prerequisites
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Execution
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Safety
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Progressions
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Pro Tips
Benefits
Physical Benefits
- Develops unilateral leg strength by working each leg independently
- Improves balance and stability through single-leg loading
- Builds core strength through the need to maintain an upright torso with load
Performance Benefits
- Enhances athletic performance through improved single-leg strength
- Develops coordination and proprioception essential for sports
- Corrects strength imbalances between legs
Unique Benefits
- Less knee stress compared to forward lunges due to backward stepping motion
- Greater ankle mobility development than traditional squats
Muscles Worked
Primary Muscles
- Quadriceps: Primary knee extensors of front leg
- Glutes: Hip extensors during drive up
- Hamstrings: Assist in hip extension and knee flexion
Secondary Muscles
- Adductors: Inner thigh stability
- Calves: Ankle joint stability
- Upper back: Bar support and posture
- Core muscles: Stabilize spine throughout movement
Prerequisites
Execution
Safety
Progressions
Pro Tips
Note: This exercise requires careful attention to form and progression. Always prioritize technique over weight, and consider working with a qualified instructor when first learning the movement.
