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.
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.
