Step by step instructions, muscle activation and variants for the Barbell Forward Backward Lunge.
A compound lower-body exercise in which a barbell is held across the upper back while the same leg performs a forward lunge followed immediately by a reverse lunge, creating continuous tension on the quadriceps, glutes, and hamstrings without returning the foot to the starting position between lunges.
Common mistakes content is coming soon.
The Barbell Forward Backward Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.