Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Barbell
Barbell Rear Lunges
Barbell Rear Lunges is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a barbell. 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 Lunges
- Stand 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, 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, 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 Lunges alternatives
More quads exercises
Barbell Rear Lunges FAQ
What muscles does Barbell Rear Lunges work?
Barbell Rear Lunges 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 Lunges?
You need a barbell.
How many sets and reps of Barbell Rear Lunges 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 Lunges 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 Lunges 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 Lunges?
Other exercises for the quads include Side Lunges Bodyweight, Bodyweight Rear Lunge, Dumbbell Rear Lunge and Dumbbell Reverse Lunges Pulses.
For developers
Use Barbell Rear Lunges in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_Y32SGP" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_Y32SGP", "name": "Barbell Rear Lunges", "model": "male", "target": "Quads", "equipment": "Barbell", "media": { "mp4": "https://…/ex_Y32SGP/mp4-720.mp4?…", "poster": "https://…/ex_Y32SGP/poster.jpg?…" } }