Step by step instructions, muscle activation and variants for the Barbell Rear Lunge.
A classic reverse lunge performed with a barbell on the upper back, stepping one foot back to load the front leg. The movement builds unilateral strength and stability in the quadriceps and glutes while keeping the core and lower back actively engaged to support the load.
Common mistakes content is coming soon.
The Barbell Rear 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.