Barbell Reverse Lunge

A barbell lunge stepping backward instead of forward, keeping the front shin vertical while loading the quads and glutes.

How to do it

1. Place a barbell across your upper back and stand tall.
2. Step one foot backward into a long stride.
3. Lower your back knee toward the ground under control.
4. Drive through your front heel to return to standing.
5. Complete reps on one side, then switch.

Tips

• Step back far enough to keep your front shin close to vertical.
• Lower the back knee straight down rather than leaning forward.
• Keep your chest tall and hips square throughout.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Erector spinae, Glutes (medius), Hamstrings