Exercise guide · Intermediate · Compound

Barbell Rear Lunge: How to Do It & Muscles Worked

The barbell rear lunge is a compound lower body exercise that targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves stepping backward into a lunge position while supporting a barbell on the upper back, requiring balance, coordination, and strength.

Primary muscles
Glutes
Secondary muscles
Quads , Hamstrings , Calves
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell rear lunge
Front view: muscles worked by the barbell rear lunge. Primary: glutes. Secondary: quads, hamstrings and calves.
Back view: muscles worked by the barbell rear lunge. Primary: glutes. Secondary: quads, hamstrings and calves.
Primary Secondary

How to do the barbell rear lunge

  1. Step 1: Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
  2. Step 2: Take a step backward with your right foot, landing on the ball of your foot.
  3. Step 3: Bend both knees to lower your body until your left thigh is parallel to the ground.
  4. Step 4: Push through your left heel to return to the starting position.
  5. Step 5: Repeat with the other leg.

Sets, reps and programming

Suggested sets, reps and rest for the barbell rear lunge by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Rear Lunge alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.