Front Rack Reverse Lunge (Barbell)

A unilateral leg exercise where the barbell is held in the front rack position while stepping backward into a lunge.

Instructions

1. Hold a barbell in the front rack position across your shoulders with feet hip-width apart.
2. Step one leg backward, landing with the heel first and lowering your hips.
3. Bend both knees until the back knee nearly touches the ground and front thigh is parallel to the floor.
4. Push through your front heel to return to the starting position.
5. Complete all reps on one leg before switching sides.

Tips

• Keep your torso upright and core braced throughout the movement
• The front rack position shifts weight forward, engaging the quadriceps more
• Reverse lunges reduce stress on the knees compared to forward lunges
• Take controlled steps to maintain balance and form
• Push through the front foot to drive back to standing position
• The barbell front rack position also engages the core and upper back