The barbell rear lunge is a compound lower body exercise that targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves stepping backward into a lunge position while supporting a barbell on the upper back, requiring balance, coordination, and strength.
Also Works
QuadricepsHamstringsCalves
How to Perform
1
Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
2
Take a step backward with your right foot, landing on the ball of your foot.
3
Bend both knees to lower your body until your left thigh is parallel to the ground.
4
Push through your left heel to return to the starting position.
5
Repeat with the other leg.
Pro Tips
•Step far enough back that your front shin stays vertical when you drop into the lunge.
•Lower your back knee toward the ground in a straight line rather than letting it drift forward or to the side.
•Push through the heel of your front foot to return to standing, squeezing the glute at the top.
Common Mistakes
•Not stepping far enough back, which causes the front knee to push past the toes and overloads the knee joint.
•Leaning the torso forward with the barbell on your back, which stresses the lower back.
•Losing balance by placing the back foot directly behind the front foot instead of maintaining a hip-width base.