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All exercises

Barbell rear lunge

Intermediate

Barbell rear lunge is a compound barbell exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
  2. 2Take a step backward with your right foot, landing on the ball of your foot.
  3. 3Bend both knees to lower your body until your left thigh is parallel to the ground.
  4. 4Push through your left heel to return to the starting position.
  5. 5Repeat with the other leg.

What to do instead

  • Walking lungeBodyweight
  • Forward lungeBodyweight
  • Dumbbell rear lungeDumbbell
  • Dumbbell lungeDumbbell
  • Weighted stretch lungeWeight plate

Easier variations

  • Forward lungeBodyweight
  • Walking lungeBodyweight

Harder variations

  • Smith sprint lungeSmith machine
Logged today · 3 min restBarbell rear lunge

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