A backward-stepping lunge with a barbell on the back to target quads, glutes, and stabilizers.
- +Allows heavier loading than dumbbell reverse lunges
- +Builds unilateral strength and stability
- +Good option when regular squats bother the knees
- –Challenging for balance under heavy load
- –Requires good shoulder and core stability
- –Risk of lower back stress if torso collapses forward
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Abductors
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set bar at mid-chest in rack; bar on upper traps, hands just outside shoulders
- Unrack and step back to hip-width stance; stand tall and brace your core
- Step one leg back, land on the ball of that foot; front foot stays flat
- Lower until front thigh is near parallel and back knee hovers above the floor
- Keep torso upright and hips square; front knee tracks over toes
- Drive through the front heel to stand; bring the back foot forward to start
- Breathe and control each rep: inhale/brace down, exhale up; start light
