Equipmentbarbell
Difficultyintermediate
glutesupper legs
Barbell Rear Lunge
The barbell rear lunge is a compound lower body exercise that targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves stepping backward into a lunge position while supporting a barbell on the upper back, requiring balance, coordination, and strength.
Step-by-Step Form & Technique
- 1.Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
- 2.Take a step backward with your right foot, landing on the ball of your foot.
- 3.Bend both knees to lower your body until your left thigh is parallel to the ground.
- 4.Push through your left heel to return to the starting position.
- 5.Repeat with the other leg.
Secondary Muscles
quadricepshamstringscalves
Track Barbell Rear Lunge in RepEight
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