Barbell Rear Lunge
Expert Advice
Control the descent of the lunge to prevent the knee of the back leg from slamming into the ground.
How-to-do Steps
- Stand with your feet together and the barbell across your upper back.
- Take a step back with one leg, lowering your hips to drop your back knee toward the floor.
- Keep your front shin vertical and your weight on the front heel.
- Push through the front heel to return to the starting position.
- Repeat with the opposite leg and continue alternating for the desired number of repetitions.
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Muscles Worked
Barbell Rear Lunge primarily targets the Glutes, Quads, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Quads40%
Secondary
Calves10%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Rear Lunge work?
Barbell Rear Lunge primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Rear Lunge?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Rear Lunge suitable for beginners?
Barbell Rear Lunge is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
