Demo & instructions
Barbell Reverse Lunge
Also known as: Barbell Step-Back Lunge, Back-Rack Reverse Lunge
Instructions
A step-back lunge with a barbell resting across your upper back. It allows heavier single-leg loading than dumbbells while challenging balance and trunk control.
- Movement
- Lunge
- Type
- Compound
- Level
- Intermediate
- Typical range
- 5–15 reps
Setup
- 1Set the bar in a rack just below shoulder height and place it across your upper back, not your neck.
- 2Unrack the bar and take two steps back so you have clear space behind you.
- 3Stand tall with feet hip-width apart and your trunk braced.
Execution
- 1Take a long step straight back with one foot and land on the ball of that foot.
- 2Bend both knees and lower until your back knee hovers just above the floor.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
