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The barbell reverse lunge is a leg building exercise used to target the quads. It is a variation of the lunge movement pattern, which is a foundational movement to train.


Some lifters experience less knee pressure when performing the barbell reverse lunge than they do when performing the traditional barbell lunge. Utilizing a barbell also allows the lifter to use more weight during the lunge than they would if they were to perform the dumbbell or bodyweight variations.



Set up with your feet shoulder width apart and a barbell set across your traps.


Step back with one leg and allow both knees to bend simultaneously.


Descend until the back knee touches the floor.


Drive through the front foot and extend the knee as you stand up fully and return to the starting position.


Repeat for the desired number of repetitions.


Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints. 

This exercise requires a good deal of balance and is not recommended for those with balance issues. Begin by using a very light weight to first perfect the movement.

Keep your head up and back straight throughout the exercise. Never allow your back to round. 

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