Reverse Lunge (Barbell)
Complete guide to Reverse Lunge (Barbell). Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Reverse Lunge (Barbell)
Add the appropriate amount of weight and place the barbell across your upper traps.
Unrack the bar and stand tall with your feet together.
Retract your shoulder blades, engage your abs, and take a breath.
Step one foot backward and lower your rear knee toward the floor, keeping your front knee above your ankle.
Drive through your front heel to return to the starting position and exhale.
Alternate legs for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |