Reverse Barbell Lunge

The Reverse Barbell Lunge is an effective exercise that strengthens the legs, glutes and core. By taking a step backwards, rather than forwards, the stress on the knees is reduced, making this exercise a good choice for those who want to be gentle on their joints while building strength and stability. The exercise is ideal for training balance and one-sidedness, as each leg works individually.

Correct Execution of the Reverse Barbell Lunge

Follow these steps to perform the exercise correctly:

  1. Place a barbell on your upper back (trapezius) and stand upright with your feet hip-width apart.
  2. Brace your core and keep your chest upright and your back neutral.
  3. Take a large step back with one leg and lower your hip until the front knee is bent at approx. 90 degrees and the back knee almost touches the floor.
  4. Keep the weight evenly distributed between the front and back legs while keeping the upper body upright.
  5. Push through the heel of the front leg to return to the starting position.
  6. Repeat the movement with the opposite leg and continue switching legs.

Focus on control and balance to get the most out of the exercise.

Common Mistakes to Avoid

Avoid these mistakes to maximize efficiency and minimize the risk of injury:

  • The knee collapses inward: Make sure the front knee moves in the same direction as the toes to protect the joints.
  • The upper body falls forward: keep the chest upright and the back neutral to avoid unnecessary strain on the lower back.
  • Too small a step: Take a sufficiently large step backwards so that both the front and back legs can work effectively.

Modifications and Variations

Try these variations to adapt the exercise to your level:

  • Beginners: Use a lighter barbell or dumbbells to focus on technique.
  • Advanced: Add pauses at the bottom of the movement to increase muscle tension.
  • Front rack position: Hold the barbell at the front of the shoulders to further challenge balance.

Number of Repetitions and Sets

Aim for 3 sets of 10-12 repetitions on each leg. Adjust the weight to ensure you can maintain proper form throughout the exercise.

Breathing

Inhale as you step back into the lunge position and exhale as you push yourself up to the starting position. Correct breathing helps stabilize the core and improves power development.

Video Demonstration

Watch this video for a visual guide to properly performing the Reverse Barbell Lunge:

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