Quads
Barbell Reverse Lunge
The Barbell Reverse Lunge is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 24%, quads (vastus lateralis) 15% and quads (vastus medialis) 13%.
How to do it
- Set the bar on your upper traps from a rack, grip just outside the shoulders and stand with the feet hip-width.
- Step one foot straight back, landing on the ball of the foot.
- Lower until the back knee is just above the floor and the front thigh is parallel.
- Drive through the front heel to bring the back foot forward to the start.
- Complete all reps on one side, then switch.
Tips
- Keep most of the weight on the front foot.
- A slight forward lean of the torso brings the glutes in more.
Common mistakes
- Stepping back too short so the front knee jams forward.
- Letting the front knee cave inward.
- Twisting the hips as the back foot lands.
Muscles worked by the Barbell Reverse Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Stepping back or a deeper range increases hip flexion. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Barbell Reverse Lunge alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
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Similar exercises
Frequently asked questions
What muscles does the Barbell Reverse Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus medius and quads (rectus femoris) assist.
Is the Barbell Reverse Lunge good for beginners?
The Barbell Reverse Lunge is rated intermediate. If you are new, learn the Dumbbell Reverse Lunge first and build up from there.
What is a good alternative to the Barbell Reverse Lunge?
For example the Deficit Reverse Lunge, Dumbbell Reverse Lunge and Landmine Reverse Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Barbell Reverse Lunge harder?
Add weight or reps, or move on to the Bulgarian Split Squat (Barbell).
Log your sets in Zulta
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