Barbell Reverse Lunge: How-to, Tips & More
The Barbell Reverse Lunge is a intermediate compound exercise for your glutes. You do it with barbell and rack, one side at a time. It is a good fit when your goal is muscle growth.
Besides the glutes, it also works your quads and hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Quads
Secondary
Hamstrings
Secondary
How to do the Barbell Reverse Lunge
- Set the bar on your upper back and stand tall.
- Step one foot back and lower until your back knee is near the floor.
- Drive through the front foot to step back up.
- Alternate legs or finish one side first.
Barbell Reverse Lunge tips
- Stepping back is easier on the knees than stepping forward.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Barbell, Rack
Type
Compound
Barbell Reverse Lunge alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Bodyweight Hip Thrust
Bench
Cable Glute Kickback
Cable machine
Frequently asked questions
What muscles does the Barbell Reverse Lunge work?
The Barbell Reverse Lunge mainly works your glutes, with help from your quads and hamstrings.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Reverse Lunge good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Barbell Reverse Lunge?
You need barbell and rack.
Add Barbell Reverse Lunge to your program
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