Barbell Reverse Lunge
Steps one foot straight back
- Level
- Intermediate
- Equipment
- Barbell
- Movement
- Lunge · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Hamstrings Calves
How to do it
- Rest the barbell securely across your upper traps.
- Stand tall with feet hip-width apart and core tight.
- Step one foot straight back and lower your hips.
- Descend until both knees bend to approximately 90 degrees.
- Drive through the front heel to return to standing.
- Alternate legs with each repetition.
Common mistakes
- Leaning the torso too far forward.
- Letting the front knee cave inward.
- Taking a step that is too short.
- Allowing the back knee to slam into the floor.
Safety
Ensure the barbell is racked securely before stepping back to avoid losing balance under load.
Tips
- Keep your torso upright throughout the descent.
- Drive through the mid-foot of the front leg.
- Visualize pushing the floor away with the front foot.
Details
- Base movement
- Lunge
- Load position
- On the back
- Legs
- Alternating
- Body position
- Standing
- Direction
- Backward (reverse)
