Barbell reverse lunge

Quads

🔧 Barbell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set up with your feet shoulder width apart and a barbell set across your traps. Step back with one leg and allow both knees to bend simultaneously. Descend until the back knee touches the floor. Drive through the front foot and extend the knee as you stand up fully and return to the starting position. Repeat for the desired number of repetitions.

Muscles Worked

Quadriceps

Secondary: Glutes, Hamstrings, Calves, Erector spinae

Tips

Drive the movement from the lower body, not by arching the spine. At the bottom, both knees should be at 90°. For quad focus: take a smaller step and push through the ball of the foot. For glute/hamstring focus: take a larger step and push through the heel.

Similar exercises

Balance trainer reverse lunge Hamstrings, Quads · 🔧 Balance Trainer 3/10 Dumbbell reverse lunge Glutes, Hamstrings · 🔧 Dumbbells 3/10 Barbell lunge Quads · 🔧 Barbell 4/10 Kettlebell reverse lunge Glutes, Hamstrings · 🔧 Kettlebell 3/10 Medicine ball reverse lunge Hamstrings, Quads · 🔧 Medicine Ball 3/10 Smith machine reverse lunge Hamstrings, Quads · 🔧 Smith Machine 3/10 Resistance band reverse lunge Quads, Hamstrings · 🔧 Resistance band 2/10 Barbell walking lunge Quads · 🔧 Barbell 4/10

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