Reverse Lunge (Barbell)
Trains the quadriceps, with help from the hamstrings and glutes. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Reverse Lunge (Barbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Reverse Lunge (Barbell) trains
Technique
How to do the Reverse Lunge (Barbell)
- Stand with your feet hip-width apart, holding a barbell across your upper back with your hands slightly wider than shoulder-width apart.
- Step backward with your right leg and lower your hips until your left thigh is parallel to the floor and your right knee hovers just above the floor.
- Push through the heel of your left foot to return to the starting position, bringing your right leg forward.
- Repeat on the other side, alternating legs for the desired number of repetitions.
Form cues
Getting it right
- Keep your torso upright and your core engaged to keep the barbell stable.
- Ensure your front knee stays aligned with your toes and does not extend past them.
- Push through the heel of your front foot to engage your glutes and quadriceps effectively.
- Breathe in as you step back and lower, and exhale as you drive back up.
Substitutes
Swap Reverse Lunge (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Reverse Lunge (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.