Barbell Reverse Lunge
Quick Information
Category
Strength
Difficulty
Intermediate
Equipment
Barbell, Squat Rack
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Hamstrings, Adductors, Erector Spinae
Movement pattern
Unilateral Lunge
Training goal
Unilateral Strength
Sport
General Athletic Development
Overview
Purpose. Load a single-leg pattern with a barbell while keeping the front knee comfortable.
How it fits the system. An intermediate-level unilateral lunge entry in the Strength section, programmed to develop unilateral strength. Related work in the library: Reverse Nordic Curl and Wall Sit.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Hamstrings, Adductors, Erector Spinae
Movement pattern
Unilateral Lunge
Equipment
Barbell, Squat Rack
Difficulty
Intermediate
How to Perform
- Unrack a barbell onto the upper back as for a back squat.
- Brace the trunk and step one foot straight back.
- Lower until the rear knee is just above the floor.
- Keep most of the weight through the front foot.
- Drive through the front heel to return to standing.
- Alternate legs or complete all reps on one side.
Coaching Cues
- Step back far enough to keep the front shin vertical.
- Keep the hips square to the front.
- Push the floor away with the front leg to stand.
Common Mistakes
- Pushing off the back foot to stand up.
- Letting the trunk rotate towards the working leg.
- Crashing the back knee into the floor.
Progressions & Regressions
Progressions
Deficit reverse lunge from a low platform.
Regressions
Bodyweight or dumbbell reverse lunge.
When to Use It
When to use
As a squat alternative or a unilateral strength builder.
When not to use
If balance is poor enough that the bar cannot be controlled.
Programming
3 to 4 sets of 6 to 10 reps per leg.
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