Barbell Rear Lunge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Rear Lunges with Barbell
Visualised Target Muscle Groups
Front
Back
How to: Barbell Rear Lunge
- Stand with your feet hip-width apart, holding a barbell on your upper back.
- Step back with one leg, lowering your back knee toward the ground while keeping your front knee directly above your ankle.
- Push through your front heel to return to the starting position, and repeat on the other side.
Common Mistakes
- Leaning forward instead of keeping the torso upright.
- Letting the front knee extend beyond the toes.
- Not fully extending the back knee.
Modifications
- Perform the lunge without weights until comfortable with the form.
- Use a shorter range of motion for those with knee pain.
Tips
- Keep your back straight and core engaged throughout the movement.
- Step back far enough to create a 90-degree angle in both knees.
- Stay on the heel of your front foot for stability.
Barbell Rear Lunge Alternatives
Tags
thighs
strength
glutes
quadriceps
barbell
lunges
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