Barbell Reverse Lunge Press
The barbell reverse lunge press is a compound lower and upper body exercise that combines a reverse lunge with an overhead press. It targets the quadriceps and glutes while simultaneously developing shoulder strength and core stability.
How to do it
- Stand with feet hip-width apart holding a barbell at shoulder height in a front rack position.
- Step one foot back and lower your back knee toward the ground, entering a reverse lunge.
- At the bottom of the lunge, press the barbell overhead until your arms are fully extended.
- Lower the bar back to your shoulders as you return to the starting position.
- Repeat on the other side, alternating legs for the desired number of repetitions.
Form cues
- Keep your chest upright and core braced.
- Step straight back into a stable lunge position.
- Lower your back knee gently toward the floor.
- Press the barbell overhead at the bottom of the lunge.
- Return the bar to your shoulders before stepping back up.
Breathing: Inhale as you step back and lower into the lunge, and exhale powerfully as you press the barbell overhead.
Common mistakes
- Rushing the movement reduces stability and core engagement.
- Leaning forward puts excessive stress on the lower back and front knee.
- Pressing the bar too early throws off your balance during the lunge.
- Using too much weight compromises your shoulder alignment and overhead lockout.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, shoulders, core.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps per leg, rest 60 s
Lose weight
3 sets × 8–10 reps per leg, rest 60 s
Build muscle
3–4 sets × 6–8 reps per leg, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder or knee discomfort, ease off or choose a gentler option.
- If you have lower back sensitivity, check with a professional before loading this movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I lose my balance during the lunge?
Start with lighter weights or practice the movement using bodyweight reverse lunges first to build your stability.
Can I do this exercise without a barbell?
Yes, you can substitute dumbbells or kettlebells held at shoulder height for a similar full-body challenge.
How often can I include this in my weekly routine?
Once or twice a week is plenty, as it places high demands on both your lower and upper body.