Barbell Rear Lunge
Strengthen legs & glutes with Barbell Rear Lunges. Improve balance & build serious lower body strength. Level up your workout!
The Barbell Rear Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and lower back. You'll need: barbell or box.
Required Equipment
Barbell Rear Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Barbell Rear Lunge Variations and Alternatives
How to do the Barbell Rear Lunge
Stand with your feet shoulder-width apart, with a barbell placed on the back of your shoulders. Make sure to grip the barbell firmly with both hands.
Step backward with one foot, placing the ball of the foot on an elevated surface such as a step or block, while keeping the other foot flat on the ground.
Lower your body by bending both knees, maintaining balance and an upright posture. The knee of the rear leg should come close to touching the ground while the front thigh becomes parallel to the floor.
Press through the heel of your front foot to return to the starting position, extending both knees to lift your body upward.
Switch legs and repeat the movement with the opposite leg stepping back onto the elevated surface.
Continue to alternate legs for the desired number of repetitions and sets.
Tips: Make sure to keep your core engaged and your back straight throughout the exercise to support your spine and prevent injury. The depth of the lunge can be adjusted according to your mobility and comfort level. Control the movement to ensure stability and proper form, especially when the weight on the barbell is increased. Always warm up before performing weighted exercises to prepare your muscles and joints, reducing the risk of injury.
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Barbell Rear Lunge FAQs
What muscles does the Barbell Rear Lunge work?
The Barbell Rear Lunge mainly works the glutes & hips and quads, with help from the hamstrings and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Barbell Rear Lunge?
Barbell or box.
Is the Barbell Rear Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Rear Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Rear Lunge variations and alternatives?
Similar exercises include the Balance Rear Lunge, Barbell Curtsey Lunge, Barbell Forward-Backward Lunge and Barbell Front Rack Lunge.
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