Reverse Barbell Lunge

Lunges can be viewed as squats on one leg. Like the squat, it is a compound exercise that involves multiple joints. However, during lunges, you need to lean forward from the hips little or not at all. As a result, the lower back, glutes, and hamstrings work relatively less hard, while more emphasis is placed on the quadriceps.

Lunges can be performed in various 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 bring it forward again before repeating the movement with the other leg. Alternating stepping forward and returning in place is also possible. However, stepping backward may place less stress on the knee joint.

Barbell rear lunge / Reverse barbell lunge execution

1
Place the barbell with the selected weight in the squat rack hooks (secure the plates). Choose a height at which you can easily step out with the weight (approximately level with the bottom of the chest; see 'safety'!).
2
Step under the barbell and place it across your upper back or at neck level (see below).
3
Make sure you are positioned directly in the center of the barbell. Place your head in the middle and position your hands evenly on the barbell (by looking at the markings on the barbell).
4
Stand with your feet approximately shoulder-width apart.
5
Push yourself upward to lift the barbell out of the hooks and carefully take a few small(!) steps backward to give yourself room for the exercise.
6
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 backward step length, 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.
7
Push yourself upward by driving straight up through your front leg and bringing the back leg forward. Try to push forward as little as possible from the back leg.
8
Repeat with the other leg.

Barbell rear lunge / Reverse barbell lunge

Target 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

Abdomen:

Rectus abdominis (straight abdominal muscle)
External oblique (external oblique abdominal muscle)
Internal oblique (internal oblique abdominal muscle)
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Barbell rear lunge / Reverse barbell lunge technique

Safety

Secure the plates 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 replace it.
Provide a possible resting point (safety bars of the rack) for the barbell at a point slightly lower than where it reaches at the lowest point. It is reassuring to know that you can push yourself to the limit without worrying about the weight on your neck. Stand inside the squat rack, not in front of it.
The lunge may require considerable practice in terms of execution and balance. Therefore, gradually build up the weight and first practise without additional weight.

Technical execution

As mentioned, lunges can be performed in various ways. Walking lunges have the practical disadvantage that they require open 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 through the heels.

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