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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Barbell
Barbell Rear Lunges
4 steps Updated 29/08/2026
Barbell Rear Lunges is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
- Step one foot backward, lowering your body into a lunge position. Your front knee should be directly over your ankle, and your back knee should hover just above the floor.
- Push through the heel of your front foot to return to the starting position, bringing your back foot forward to meet your front foot.
- Repeat the movement with the opposite leg, alternating legs for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Barbell Rear Lunges
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