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Barbell Reverse Lunge
Stepping back into a lunge under a barbell loads each leg independently while the trunk works hard to stay tall and stable.
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How to dose it
- Sets
- 3
- Reps
- 6–8 each
- Intensity
- RPE 7
- Rest
- 90 s
Bone load
Spine
Hip
Wrist
Equipment
barbell
Set up
- 1Bar on the upper back, feet hip-width.
Do this
- Step back and lower the back knee toward the floor
- Keep the torso tall
- Drive through the front heel to return
Avoid this
- Pitching the torso forward
- Front knee caving
Safety
The reverse direction is easier on the knees and balance than forward lunging.
Progress or regress
Make it easier
Make it harder
This is the most advanced version.