Barbell Rear Lunge (version 2)

Barbell Rear Lunge (version 2)

The Barbell Rear Lunge (version 2) is a challenging yet highly effective exercise that targets your lower body muscles, including your glutes, hamstrings, and quadriceps. This exercise, also known as the reverse lunge, adds an extra resistance component by using a barbell for added intensity. When performing the Barbell Rear Lunge (version 2), you step back with one leg while maintaining an upright posture, with the barbell resting across the back of your shoulders. This exercise not only helps to build strength in your legs, but it also improves balance and stability. By incorporating the barbell, you engage your core muscles as well, making it a great overall exercise for building functional strength. Including the Barbell Rear Lunge (version 2) in your workout routine can be beneficial for individuals of all fitness levels. It is especially beneficial for athletes, as it mimics movements commonly performed in sports that require explosive lower body power. However, it is important to start with lighter weights and gradually progress as your strength and technique improve. As with any exercise, it is essential to maintain proper form throughout the movement to prevent injury. Maintain a neutral spine, keep your chest lifted, and engage your core muscles to stabilize your body. If you are new to this exercise, it is recommended to perform it under the guidance of a trained fitness professional to ensure proper technique and avoid any potential risks. To maximize the benefits of the Barbell Rear Lunge (version 2), it is essential to incorporate it into a well-rounded workout routine that includes a variety of exercises targeting different muscle groups. Remember to warm up properly before starting your workout and cool down afterward to reduce muscle soreness and promote recovery.


  • Start by standing with your feet hip-width apart and your back straight.
  • Hold a barbell with an overhand grip behind your shoulders, resting it on your upper back.
  • Take a large step backward with your right foot, landing on the ball of your foot.
  • Lower your body by bending both knees until your right knee is just above the floor and your left thigh is parallel to the floor.
  • Make sure your front knee is directly above your ankle and your torso remains upright throughout the movement.
  • Push through your left heel and extend your left knee to stand back up.
  • Bring your right foot forward to meet your left foot and return to the starting position.
  • Repeat the movement with the opposite leg.
  • Continue alternating legs for the desired number of repetitions.

Tips & Tricks

  • Start with a lighter weight and focus on mastering proper form and technique before increasing the weight.
  • Engage your core throughout the exercise to maintain stability and balance.
  • Make sure your front knee stays in line with your ankle and doesn't extend past your toes.
  • Keep your chest up and maintain an upright posture throughout the exercise.
  • Perform the movement in a controlled manner, emphasizing the eccentric phase (lowering) to maximize muscle activation.
  • Add variety by alternating between forward lunges and reverse lunges to target different muscles.
  • Don't rush through the exercise; focus on maintaining proper control and balance.
  • Use a mirror or work with a trainer to check your form and make any necessary corrections.
  • Balance your workouts with exercises that target the muscles around your hips and glutes to support your lunge performance.
  • Fuel your body with a well-balanced diet to provide the nutrients needed for muscle growth and recovery.


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