The reverse barbell box lunge improves strength in the quads, hamstrings, and glutes. The exercise also increases core strength, stability, and balance.
Stand with both feet on top of a box and a loaded barbell resting across your upper back. With palms facing forward, 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 drive hips upward fully extending back leg and step forward back onto box.
Be sure to lower yourself until your back knee lightly grazes the ground.
Avoid bending the torso forward. Keep your chest tall and upright the entire time.
Avoid driving through the toes instead of the heels.