Quads exercise
Reverse Barbell Lunge
Reverse lunge with the bar on your back.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBarbell and rack
- TypeCompound
- MovementLunge
- LevelIntermediate
- Quads
- Glutes
- Barbell and rack
How to do the Reverse Barbell Lunge
4 steps, in the order you do them.
- Place the bar across your traps and stand tall.
- Take a long step back and lower until both knees are at about 90°.
- Push through your front heel to come back up.
- Alternate legs, keeping your torso upright.
Muscles worked
Common Reverse Barbell Lunge mistakes
What goes wrong most often when you do the Reverse Barbell Lunge, and how to fix it.
You step back before you've stabilized the bar on your back.
Walk out of the rack, set your feet and squeeze your upper back before the first step.
You alternate so fast that your back foot lands anywhere.
Bring your feet fully together and pause for a moment before the next step back.
You look down to see where you're stepping and your back rounds under the bar.
Look ahead and place your back foot by feel, toes first.
Alternatives to the Reverse Barbell Lunge
They work the quads with other equipment, including options for training at home.
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More quads exercises
Reverse Dumbbell LungeQuads · Dumbbells
Pistol SquatQuads · Bodyweight
Smith Machine Bulgarian Split SquatQuads · Machine
Dumbbell Walking LungeQuads · Dumbbells
Frequently asked questions
What muscles does the Reverse Barbell Lunge work?
The Reverse Barbell Lunge works mainly the quads. It also works the glutes and the hamstrings.