Barbell Reverse Lunge
Barbell Reverse Lunge trains 7 of the 18 muscle groups Full Coverage tracks: Quads 75%, Glutes 65%, Adductors (inner thigh) 40%, Abductors (outer hip) 35%, Hamstrings 15%, Lower back / erectors 15%, Obliques 10%.
How to do it
- Set the bar across your upper back as for a squat and unrack it.
- Step one foot straight back into a long stride.
- Lower your back knee toward the floor, front thigh to parallel.
- Drive through your front heel to stand, then alternate legs.
- Stepping back rather than forward keeps your front shin vertical, which is what makes this the knee-friendly lunge.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Quads 75%
- Glutes 65%
- Adductors (inner thigh) 40%
- Abductors (outer hip) 35%
- Hamstrings 15%
- Lower back / erectors 15%
- Obliques 10%
How it compares
Compared with the Dumbbell Lunges, it loads Lower back / erectors 15 points higher, Abs 10 points lower, Calves 10 points lower. It needs Barbell where the other uses Dumbbells. Compared with the Barbell Squat, it loads Abductors (outer hip) 35 points higher, Quads 25 points lower, Glutes 15 points higher.
Other ways to train this
Other exercises for the Quads
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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