barbell rear lunge

Glutes

• Target muscles: glutes, legs, hamstrings, calves
• Equipment: barbell
• Level: intermediate

How to do it

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

Swap it for

• walking lunge
• forward lunge (male)
• dumbbell rear lunge
• dumbbell lunge
• Static Deep Lunge with Pulse (Weighted)
• Barbell reverse lunge v. 2

Harder

• Smith Machine Split-Stance Barbell Lunge

Easier

• forward lunge (male)
• walking lunge