Barbell Reverse Lunge - An Easy Exercise To Build Strength And Balance

Barbell Reverse Lunge – An Easy Exercise To Build Strength And Balance

Barbell Reverse Lunge definitely is a very good movement to activate your Glutes. Would you like to enjoy perfect technique and develop your Glutes quickly? You’ll want to utilize our guide so that you start right now.

Barbell Reverse 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 Reverse Lunge Procedure

  • Set up for your reverse lunges by loading a bar with a rack and placing the bar on your back up by your shoulders just like your are setting up for squats.
  • Un-rack your bar and setup so that you have room to step back into a lunge.
  • Begin with your feet directly under your hips, then step back with one leg about twice the length of your normal walking step.
  • Now, lunge down with your back knee until it gets close to the ground but does not touch.
  • Finally, press up with enough force that you can step your back foot back to your starting stance.
  • Repeat by alternating with each leg until you do 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


When you wish to attain the optimal gains, you will want to follow these simple and easy tips. Also, whenever you need to protect yourself against an injury, you will want to abide by these tips.

  • Balance Your Bar So That You Can Work Both Sides Equally.
  • At All Times Utilize Complete Range Of Motion. Using a total range of motion you can ensure that you strain your total muscle and that you keep your flexibility.
  • You Should Make Sure That You Schedule Rest Days. When you still want to exercise, instead of recovery you could incorporate into your routine with aerobic exercise. Only understand to allow your muscles to repair, healing is how your muscles grow.
  • Slow Down All Movement To Just Under 6 Seconds For Each Contraction And The Same For The Extension, To Boost Your Training. So that you will build mas you want to maximize the amount of time under strain of your primary muscle tissue. Going slower your lift will increase the amount of time under stress. Frequent studies have found that about 5 seconds of extension and contraction is the ideal time that provides optimum benefit for creating muscle size. You should use this method on occasion, but not every time you exercise.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will need to keep from making these basic issues to maintain good form and build muscle. At the same time, when you steer clear of these mistakes you will decrease the opportunity of getting an injury.

  • Stop Yourself From Using To Little or Too Much Resistance. Too little, and you will not be sufficiently employing your target muscles, too much, and it will lead to cheating. Be sure you focus on your proper movement.
  • Avoid The Urge To Trai Alone. Your companion is usually an incredible motivator. Your training partner can certainly be also valuable spotter.
  • Don’t Allow Yourself To Cheat. In most cases, cheating is utilizing momentum instead of the force of your main muscle tissue. Occasionally, a little cheating on your final rep can be beneficial to overload your muscle, although not for more than one or two reps.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Reverse Lunge Recap

So now you should conduct barbell reverse lunge flawlessly. Now utilize barbell reverse lunge as a piece of your habitual strength training routine to form your Glutes.

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