Quads · Barbell · Intermediate

How to do Barbell Rear Lunge

The barbell rear lunge is a lower body exercise that targets the glutes and also engages the quadriceps, hamstrings, and calves. It involves stepping backward into a lunge position while holding a barbell across your upper back, then returning to the starting position.

Primary muscles: Quads and Glutes
Also works: Hamstrings and Calves
Equipment: Barbell
Level: Intermediate
Category: Legs

How to do Barbell Rear Lunge, step by step

Stand with your feet shoulder-width apart and hold a barbell across 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.

Station taken, or training at home? Alternatives to Barbell Rear Lunge →

Muscles worked

Barbell Rear Lunge works your quads and glutes as the main movers, with help from your hamstrings and calves.

Track Barbell Rear Lunge in SPLYT

Barbell Rear Lunge is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More quad exercises

All 114 quad exercises →

More with a barbell

Every barbell exercise → · The full exercise library →