Barbell Reverse Lunge
- Secondary muscles
- Quads, Hamstrings, Calves
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Stepping backward keeps the front shin closer to vertical and your weight settled over the lead leg, which is why most lifters can go heavier this way than on the Barbell Forward Lunge. Make it your default when the goal is progressively loading a lunge pattern rather than practicing deceleration.
How to do the Barbell Reverse Lunge
- Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
- Take a step backward with your right foot, landing on the ball of your foot.
- Bend both knees to lower your body until your left thigh is parallel to the ground.
- Push through your left heel to return to the starting position.
- Repeat with the other leg.
Tip: Keep most of the weight in the front foot and think of pushing the floor away rather than standing up.
Muscles worked
Primary
Glutes · Legs
The glute of the front leg extends the hip, and leaning the torso forward slightly with a longer stride shifts more work onto it.
Secondary
- Quads — The front quad controls the descent and drives you back up, and it takes an especially heavy load on split squats where the stance is fixed.
- Hamstrings — The hamstrings of the front leg assist the glutes in hip extension and control the knee on the way down.
- Calves
Common mistakes
- Front knee caving inward — the knee should track over the second toe; if it drops in, widen the stance slightly and push the knee out.
- Stepping too short — a short stride pushes the knee far past the toes and shifts everything onto the quad and knee; lengthen the step so the shin stays fairly upright.
- Leaning forward and rounding — keep the torso tall and the chest up, and let the back knee drop straight down rather than reaching forward.
- Pushing off the back foot — drive back up through the front heel; the back leg is just there for balance.
Where it fits in a workout
Lunges and split squats go after squats or deadlifts as the main single leg movement, or first on a lighter day. Superset them with a Romanian deadlift for a complete lower body pair.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Variations and alternatives
Similar exercises
Without barbell
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
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More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.