How to do the Barbell Reverse Lunge
- Set the bar across your upper back and brace before stepping.
- Step one foot backward and lower both knees under control.
- Drive through the front foot to return to a tall stance.
Common mistakes
- Stepping directly behind the front foot and losing balance.
- Pushing mainly with the rear foot to come back up.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Barbell Split Squat · Barbell
- Dumbbell Reverse Lunge · Dumbbells
- Reverse Lunge · Bodyweight
Frequently asked questions
What muscles does the Barbell Reverse Lunge work?
Primary muscle group: Quads. Secondary muscles: glutes, adductors, core.
How many reps should I do for the Barbell Reverse Lunge?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Barbell Reverse Lunge?
Compare the setup and equipment for these alternatives: Barbell Split Squat, Dumbbell Reverse Lunge, Reverse Lunge.