Barbell Reverse Lunge

Muscles worked by the Barbell Reverse Lunge

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

Lower BackErector SpinaeGlute MediusGluteus MediusHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Barbell Reverse Lunge

1. Place a barbell across your upper back and stand tall.
2. Step one foot backward into a long stride.
3. Lower your back knee toward the ground under control.
4. Drive through your front heel to return to standing.
5. Complete reps on one side, then switch.

Form tips

• Step back far enough to keep your front shin close to vertical.
• Lower the back knee straight down rather than leaning forward.
• Keep your chest tall and hips square throughout.

At a glance

Barbell Reverse Lunge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Lunge
• Dumbbell Lunge
• Kettlebell Lunge Press
• Kettlebell Offset Reverse Lunge and Press
• Kettlebell Rotational Lunge
• Lunge
• Reverse Lunge
• Banded Figure-4 Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "barbell-reverse-lunge",
  "name_en": "Barbell Reverse Lunge",
  "name_de": "Langhantel-Rückwärtsausfallschritt",
  "name_es": "Zancada Inversa con Barra",
  "description_en": "A barbell lunge stepping backward instead of forward, keeping the front shin vertical while loading the quads and glutes.",
  "description_de": "Ein Langhantel-Ausfallschritt nach hinten statt nach vorn — hält das vordere Schienbein senkrecht und belastet Quadrizeps und Gesäßmuskeln.",
  "description_es": "Una zancada con barra dando el paso hacia atrás en lugar de hacia delante, manteniendo la tibia delantera vertical mientras carga cuádriceps y glúteos.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "gluteus_medius",
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe"
  ],
  "variation_group": "lunge",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Place a barbell across your upper back and stand tall.",
    "Step one foot backward into a long stride.",
    "Lower your back knee toward the ground under control.",
    "Drive through your front heel to return to standing.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Lege eine Langhantel auf den oberen Rücken und stehe aufrecht.",
    "Tritt mit einem Fuß weit nach hinten.",
    "Senke das hintere Knie kontrolliert in Richtung Boden.",
    "Drücke durch die Ferse des vorderen Fußes zurück in den Stand.",
    "Absolviere alle Wiederholungen auf einer Seite, dann wechsle."
  ],
  "instructions_es": [
    "Coloca una barra en la parte alta de la espalda y párate erguido.",
    "Da un paso hacia atrás con un pie en una zancada larga.",
    "Baja la rodilla trasera hacia el suelo de forma controlada.",
    "Impulsa a través del talón delantero para volver a la posición inicial.",
    "Completa las repeticiones de un lado, luego cambia."
  ],
  "tips_en": [
    "Step back far enough to keep your front shin close to vertical.",
    "Lower the back knee straight down rather than leaning forward.",
    "Keep your chest tall and hips square throughout."
  ],
  "tips_de": [
    "Tritt weit genug zurück, damit dein vorderes Schienbein nahezu senkrecht bleibt.",
    "Senke das hintere Knie gerade nach unten, statt dich nach vorn zu lehnen.",
    "Halte die Brust aufrecht und die Hüfte gerade."
  ],
  "tips_es": [
    "Da el paso atrás lo bastante largo para que la tibia delantera quede casi vertical.",
    "Baja la rodilla trasera en línea recta en lugar de inclinarte hacia delante.",
    "Mantén el pecho erguido y las caderas alineadas."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/barbell-reverse-lunge-start.webp",
      "peak": "images/flat/barbell-reverse-lunge-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "barbell-reverse-lunge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.