Barbell Rear Lunge

Lunges could be considered squats on one leg. Like the squat, it is a compound exercise that involves multiple joints. However, during lunges, you do not need to lean forward from the waist, or only minimally. The lower back, glutes, and hamstrings therefore work relatively less hard, while more emphasis is placed on the quadriceps.

Lunges can be performed in different ways. In the best-known variation, you step forward with each step (walking lunges). In rear lunges, also called reverse lunges, you step backward with one leg and then bring it forward again before repeating the movement with the other leg. Alternating stepping forward and back in place is also possible. However, stepping backward may place less load on the knee joint.

Barbell rear lunge

Targeted muscles:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdominals:

Rectus abdominis (straight abdominal muscle)
Obliquus externus abdominis (external oblique muscle)
Obliquus internus abdominis (internal oblique muscle)
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Barbell rear lunge setup

Place the barbell with the selected weight in the squat rack hooks (lock the plates). Choose a height from which you can easily step out with the weight (approximately level with the bottom of the chest; see 'safety'!).
Step under the barbell and position it across the upper back or at neck level (see below).
Make sure you are positioned properly in the center of the barbell. Position your head in the center and place your hands evenly on the barbell (by looking at the markings on the barbell).
Stand with your feet approximately shoulder-width apart.
Push yourself up to lift the barbell out of the hooks and carefully take a few small(!) steps backward to give yourself room for the exercise.
Focus on the knee of the standing leg. Try to keep it in the same place as you step backward with the other leg and then lower yourself. With the correct length of the backward step, both knees end at a 90-degree angle. Important: Keep your feet shoulder-width apart throughout the entire movement. A common mistake is stepping too narrowly, which makes it much harder to maintain balance.
Push yourself up by driving straight upward through your front leg and bringing the rear leg forward. Try to push forward as little as possible from the rear leg.
Repeat with the other leg.

Barbell rear lunge technique

Safety

Make sure the plates are secured with collars.
Do not position the hooks supporting the barbell too high. On a final heavy repetition, you should not have to stand completely upright to rerack it.
Ensure there is a possible resting point (the crossbars of the rack) for the barbell at a point slightly lower than where it reaches at its lowest position. It is reassuring to know that you can go all out without worrying about the weight on your neck. Therefore, stand inside the squat rack, not in front of it.
The lunge may require considerable practice in terms of execution and balance. Therefore, build up the weight gradually and first practice without additional weight.

Technical execution

As mentioned, lunges can be performed in different ways. Walking lunges have the practical disadvantage that you need free space. You can avoid this by stepping forward and back in place, but this places even more pressure on the knee joint than rising and stepping forward. It forces you to work more from the ball of the foot rather than pushing from the heels.

Reverse lunges are performed less often, but may deserve preference more often.