TETSUBarbell Rear Lunge
The Barbell Rear Lunge is a barbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
glutesupper legs
quadricepshamstringscalves
barbell
How to do the Barbell Rear 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.
Common questions
What muscles does the Barbell Rear Lunge work?
The Barbell Rear Lunge primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Barbell Rear Lunge?
You need a barbell to perform the Barbell Rear Lunge.
How many sets and reps of the Barbell Rear Lunge should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Rear Lunge works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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