Reverse Lunge (Barbell)

A single-leg exercise where you step backward with a barbell across your shoulders, requiring balance and unilateral leg strength.

Instructions

1. Stand upright with feet hip-width apart, holding a barbell across the back of your shoulders (slightly below the neck).
2. Maintain an upright torso with a slight forward lean and keep your core engaged.
3. Step backward with your right leg, lowering your body by bending at the knee and hip.
4. Continue stepping back until your rear knee nearly touches the ground and your front knee forms approximately a 90-degree angle.
5. Push through your front heel to return to the starting position.
6. Repeat with the left leg stepping backward.
7. Continue alternating legs for the prescribed number of repetitions.

Tips

• Stepping backward is safer than stepping forward as it reduces knee stress.
• Maintain an upright torso throughout the movement for optimal glute and quadriceps engagement.
• Keep your front knee aligned with your toes and avoid inward caving.
• Use controlled movements rather than explosive lunges for balance and safety.
• The barbell provides additional resistance and balance, making this appropriate for beginners.
• Perform equal repetitions on both legs for balanced development.