Barbell Reverse Lunges
The barbell reverse lunge is a compound lower body exercise targeting the quadriceps. Stepping backward reduces shear force on the knee compared to a forward lunge, making it effective for building leg strength and stability.
How to do it
- Stand upright with a barbell across your upper traps and feet together.
- Step one foot directly backward and lower your back knee toward the floor.
- Continue descending until your front thigh is parallel to the floor.
- Push through your front heel to bring your back foot forward to the starting position.
- Alternate legs for the desired number of repetitions.
Form cues
- Keep your chest tall and core braced throughout the movement.
- Step straight back rather than out to the side for better balance.
- Lower your back knee gently toward the floor.
- Drive through your front heel to return to the starting position.
Breathing: Inhale as you step back and lower your body, then exhale firmly as you push back up to the start.
Common mistakes
- Stepping too short, which forces the front knee too far forward and increases joint strain.
- Allowing the front knee to cave inward, which reduces stability and can cause discomfort.
- Lifting the front heel off the ground, which shifts balance forward and reduces power.
Muscles worked
Primary: quads. Secondary: glutes, upper legs, abs.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps per leg, rest 60-90 seconds
Lose weight
3 sets x 10-12 reps per leg, rest 60 seconds
Build muscle
3-4 sets x 8-10 reps per leg, rest 90 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp knee or lower back pain, ease off and choose a gentler option.
- If you have balance concerns, practice without the barbell first or hold onto a stable surface.
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
Why choose reverse lunges over forward lunges?
Stepping backward places less shear force on the knee joint, making it generally more comfortable for many people while still building strong legs.
Where should I feel this exercise?
You should feel your front thigh (quadriceps) and glutes working to lift you back up, along with your core keeping you balanced.
How often can I do barbell reverse lunges?
Once or twice a week is plenty for most beginners, allowing your legs enough time to recover between sessions.