Barbell Rear Lunge - Quick Exercise Tutorial With Must Do Tips

Barbell Rear Lunge – Quick Exercise Tutorial With Must Do Tips

Barbell Rear Lunge definitely is a superior activity to train your Glutes. Would you really like to acquire great form and strengthen your Glutes efficiently? You should use our how to guide to get going today.

Barbell Rear Lunge Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary

Barbell Rear Lunge Procedure

  • Place the barbell on your upper shoulders behind your head, as if you were going to do squats.
  • Stand on a step or planform of 3-7 inches with the feet hips-width.
  • Next, step back with one leg nearly twice the length of a normal walking step.
  • Then, lunge down with your back knee until it is close to the ground but not touching.
  • Lastly, press back up with enough momentum that you can step your back foot back to the platform and starting position.
  • Repeat your rear lunges by alternating legs or doing one leg at a time, completing 8-12 reps on each side.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Gluteus Medius
  • Gluteus Minimus
  • Levator Scapulae
  • Obliques
  • Quadratus Lumborum
  • Tibialis Anterior
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • None


In order for you to develop the optimal strength gains, you will want to focus on these straightforward tips. Equally important, if you are looking to protect yourself against injuries, you would be wise to adopt these tips.

  • Push Yourself Too Close To Failure So That You Can Maximize The Breakdown Of Your Muscles. Ensure you’ve setup appropriate safety precautions any time you’re pushing yourself to within failure.
  • Utilize A Power Rack With The Effectively Placed Safety Bars. By using proper safe practices you will be able to drive yourself farther and your strength gains will go up.
  • Always Keep A Weight Training Record. You should have a record of every single weight, sets, and repetitions. If you are really good you will also log your rest times. There are a whole lot of decent apps to use a diary, or you can simply try a little notebook.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will want to avoid these regular mistakes to ensure quality form and see rapid gains. At the same time, when you stay away from these issues you will decrease the possibility of developing an injury.

  • You Don’t Want To Overlook Any Of Your Pain. Tender muscles and an injury pain are certainly not always the same. When you come to feel serious pain after you are doing exercises you will want to stop, or you will simply just make the injury worse.
  • Avoid The Urge To begin using improper form. Improper technique is definitely the fast path to obtain a trauma.
  • Stop Trying To Cut A Warmup. getting the blood flowing to your Muscle tissue is the Quickest way to prevent personal injury.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Rear Lunge Recap

Now you should conduct barbell rear lunge thoroughly. Your following phase is to utilize barbell rear lunge as an aspect of your regular exercise routine to build your Glutes.

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