Barbell Reverse Lunge (How To, Benefits, Common Mistakes)

The Barbell Reverse Lunge is a unilateral lower-body strength exercise that targets the glutes, hamstrings, and quads while reducing the stress on the knees compared to forward lunges.

Stepping backward allows for better control, balance, and joint alignment, making it a joint-friendly alternative that still delivers solid strength and muscle-building benefits.

Primary Muscles Worked: Gluteus Maximus, Hamstrings, Quadriceps
Secondary Muscles Worked: Calves, Core
Equipment Needed: Barbell and Squat Rack (recommended for setup)

How To Do Reverse Barbell Lunges

Step-by-Step Instructions

Set-Up:
- Set the barbell in a squat rack at shoulder height.
- Step under the bar and place it across your upper traps (like a back squat).
- Unrack the bar, step back with control, and stand with feet shoulder-width apart and core braced.
Execution:
- Step one leg backward and lower your body until your front thigh is parallel to the ground and your back knee is just above the floor.
- Keep your torso upright and your front knee aligned over your foot.
- Push through the heel of your front foot to return to the starting position.
- Repeat all reps on one side or alternate legs.
Tips for Proper Form:
- Keep your chest up and core tight throughout the movement.
- Take a long enough step back so your front shin stays mostly vertical.
- Move slowly and under control—don’t rush the step or push-off.

Key Benefits

Builds single-leg strength with more stability than forward lunges.
Reduces knee strain by shifting load to the hips and glutes.
Improves balance and coordination under load.

Modifications and Variations

Easier Option:
- Start with bodyweight or use dumbbells instead of a barbell.
- Perform stationary reverse lunges to eliminate stepping back and forth.
Harder Option:
- Add a slow tempo (3 seconds down) or a pause at the bottom.
- Try walking reverse lunges with a barbell (advanced).

Common Mistakes

Leaning Forward: Keep your chest tall and core engaged.
Shallow Step Back: Step far enough so the front knee doesn’t move past the toes.
Letting the Front Knee Cave In: Drive your knee outward in line with your toes.

Reps and Sets Recommendations

As an Accessory Movement: 2–3 sets of 10–12 reps per leg after squats or deadlifts.

For Strength: 3–4 sets of 6–8 reps per leg with a moderate to heavy barbell.

For Muscle Growth (Hypertrophy): 3–4 sets of 8–12 reps per leg with controlled tempo.

Barbell Reverse Lunge Alternatives

If you can’t do Barbell Lunges, for whatever reason, here are a few alternatives that you may be able to try out.

Dumbbell Reverse Lunges

Don’t have a barbell? Or maybe you’re not able to axial load (place weight on your shoulders like a back squat). You may be able to try DB Reverse Lunges instead.

DB Reverse Lunges are the exact same movement but involve holding dumbbells in each hand versus using a barbell. You’ll get virtually all of the same benefits of the Barbell Lunge. The only drawback to using dumbbells is it’s harder to use the same type of weight because grip will start to become a limiting factor for most lifters.

But, other than that they’re a great lift and I often include them in training programs (not just as an alternative to Barbell Lunges).

Barbell Step-Ups

If Lunges are uncomfortable for you, then Barbell Step-Ups may be a good single-leg replacement.

Some athletes find that Lunges, even with proper form, to be hard on their knees. It’s still a great exercise to get in the needed single-leg work, but without the same amount of stress placed on the knees.

Pistol Squat

Another good single-leg alternative for Barbell Lunges – that doesn’t require any equipment at all – is the Pistol Squat.

If you’re really good at them you literally need no equipment at all, but at most you’ll only need a box or chair to sit down to.