Barbell Rear Lunge

Barbell Rear Lunge

The Barbell Rear Lunge is a powerful exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. It is a variation of the traditional lunge exercise but with the added challenge of using a barbell for resistance. This compound movement not only helps to build strength and size in the lower body but also enhances core stability and balance. By stepping backward into the lunge position, your front leg assumes most of the workload. This movement not only engages the quadriceps, hamstrings, and glutes but also activates the stabilizing muscles around the hips and knees. The rear lunge can be performed with a barbell held on the back of the shoulders or in a front rack position, providing different levels of challenge and targeting different muscle groups. Incorporating the Barbell Rear Lunge into your workout routine can have various benefits, such as developing functional lower body strength, improving mobility, and increasing overall muscle definition. It is a versatile exercise that can be modified based on your fitness level and goals. Whether you're a beginner or an experienced lifter, this exercise can be adapted to your individual needs. Remember, proper form is crucial to maximize the effectiveness of the Barbell Rear Lunge and avoid injury. Always maintain an upright posture, engage your core muscles, and ensure your front knee remains aligned with your ankle during the movement. As with any exercise, start with a weight that challenges you but allows you to maintain proper form throughout the set. Incorporating the Barbell Rear Lunge into your lower body workout routine can provide you with a challenging and effective exercise that targets multiple muscle groups and helps you achieve your fitness goals. Don't forget to consult with a fitness professional to ensure it is suitable for your specific needs and capabilities. Get ready to strengthen your legs, improve balance, and enhance overall lower body function!


  • Start by standing with your feet shoulder-width apart and hold a barbell securely on your upper back.
  • Take a step backward with your right foot and lower your body into a lunge position. Both knees should be bent at approximately a 90-degree angle.
  • Make sure your front knee is directly above your ankle and your back knee is hovering just above the floor.
  • Push through your front heel to return to the starting position.
  • Switch legs and repeat the exercise on the other side.
  • Perform the desired number of repetitions for each leg.

Tips & Tricks

  • Ensure proper form by keeping your back straight and your chest up during the exercise
  • Engage your core by tightening your abdominal muscles throughout the movement
  • Focus on maintaining a steady and controlled pace rather than rushing through the exercise
  • Start with a lighter weight and gradually increase the load as you progress
  • Incorporate a combination of unilateral exercises like the barbell rear lunge to improve balance and stability
  • Listen to your body and take rest days as needed to allow for muscular recovery
  • Avoid excessive forward leaning or rounding of the back during the lunge
  • Use a mirror or have a trainer check your form to ensure proper alignment
  • Adjust your stance width to find the most comfortable and stable position for your body
  • Always warm up before performing the exercise to increase joint mobility and prepare your muscles


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