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Upper Legs · Barbell
Barbell Rear Lunge on Box
Barbell Rear Lunge on Box is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a barbell and a box. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Barbell Rear Lunge on Box
- Stand on a sturdy box with your feet shoulder-width apart, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
- Step one foot backward off the box, lowering your body into a lunge position. Your front knee should be directly over your ankle, and your back knee should hover just above the floor.
- Push through the heel of your front foot to return to the starting position on the box, bringing your back foot forward to meet your front foot.
- Repeat the movement with the opposite leg, alternating legs for the desired number of repetitions.
Form tips
- Keep your front knee aligned with your toes to avoid placing undue stress on your knee joint.
- Lower your body with control to maximize muscle engagement and prevent injury.
- Focus on driving through your front heel to engage your glutes and quadriceps effectively.
Barbell Rear Lunge on Box alternatives
More quads exercises
Barbell Rear Lunge on Box FAQ
What muscles does Barbell Rear Lunge on Box work?
Barbell Rear Lunge on Box mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Barbell Rear Lunge on Box?
You need a barbell and a box.
How many sets and reps of Barbell Rear Lunge on Box should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Rear Lunge on Box good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Rear Lunge on Box burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Rear Lunge on Box?
Other exercises for the quads include Bodyweight Rear Lunge, Dumbbell Rear Lunge, Bodyweight Rear Lunge Front Raise and Dumbbell Rear Lunge From Step.
For developers
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