Exercise library · Legs
Barbell Reverse Lunge.
Reverse lunge with the bar on the back, a knee-friendly way to load each leg heavily.
Also known as: BB Reverse Lunge, Barbell Back Lunge
IntermediateBarbell
The numbers
Sets
3–4
Reps
8–12
Rest
60–120 s
The play-by-play
How to do it.
- Step 01
Set a barbell on the upper back and stand tall
- Step 02
Step one foot back and lower the rear knee toward the floor
- Step 03
Keep most of the weight on the front foot
- Step 04
Push through the front heel to return to standing
- Step 05
Alternate legs or finish one side first
What separates good from great
Pro cues.
Keep the torso upright
Take a step long enough for the front shin to stay vertical
Log the bar weight, done on each leg
Common questions
Questions, answered.
- What is the Barbell Reverse Lunge?
- Reverse lunge with the bar on the back, a knee-friendly way to load each leg heavily.
- What muscles does the Barbell Reverse Lunge work?
- The Barbell Reverse Lunge primarily works your quadriceps and glutes. It also recruits your hamstrings as secondary movers.
- What equipment do I need for the Barbell Reverse Lunge?
- You need a barbell to perform the Barbell Reverse Lunge.
- How many sets and reps should I do for the Barbell Reverse Lunge?
- A typical prescription for the Barbell Reverse Lunge is 3–4 sets of 8–12 reps. Rest about 60–120 seconds between sets.
- Is the Barbell Reverse Lunge good for beginners?
- The Barbell Reverse Lunge is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.
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