Exercises

Barbell Non-Alternating Reverse Lunges

Also known as Barbell Rear Lunges and Barbell Reverse Lunges

What It Is

Stepping back with a bar on your back loads one leg at a time. It builds strength and balance with less knee strain than stepping forward.

How to Do It

Set the bar on the rack just below shoulder height. Step under so it rests on your upper back, lift it and step back. Step one foot back and lower until your back knee hovers just above the floor. Push through your front foot to return. Do all reps on one side, then switch.

Tips

Keep your front knee in line with your toes. Step straight back, like on train tracks, not a tightrope.

Skill Level

Advanced. Heavy barbell lifts, Olympic-lift variations or all-out sprints. They take precise technique under load.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Unilateral (Non-Alternating). Do every rep on one side, then switch.

Primary Muscles

Equipment

Barbell

Your History

Log in to see your history.

Similar Exercises

Barbell Alternating Forward Lunges

Barbell Back Squats

Barbell Conventional Deadlifts

Barbell Front Squats

Barbell Split Squats

Dumbbell Front-Foot-Elevated Bulgarian Split Squats

Bodyweight Bulgarian Split Squats

Bodyweight Step-Ups with Knee Drive

Dumbbell Bulgarian Split Squats

Dumbbell Front-Foot-Elevated Split Squats

Dumbbell Goblet Bulgarian Split Squats

Dumbbell Non-Alternating Lateral Lunges