Glutes Exercises

Barbell Reverse Lunge

Skill Level Intermediate
Type Strength Training
Equipment Barbell, Squat Rack
Body parts Glutes, Hamstrings, Quads

The barbell reverse lunge is a joint friendly single-leg strength exercise with an emphasis on the quads, hamstrings, and glutes. The exercise also improves balance and stability. The reverse lunge places less emphasis on the quads than the forward lunge.

Instructions

Stand in a shoulder-width stance with a loaded barbell resting across your upper back. With palms facing outward, pull the bar down while squeezing your shoulder blades together for stability.
Push your chest out and take a large step backward, lowering your rear knee toward the ground while keeping your front shin as vertical as possible. Pause, then push yourself back to the starting position by driving through the front heel and bringing feet to meet each other.

Trainer’s Tips

Make sure you descend into the lunge by dropping your hips, rather than jutting the knee forward.
Do not let the front leg's knee cave inward.

Advanced variations

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