CompoundBarbell
Barbell Rear Lunge
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps per leg (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps per leg (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps per leg (50–70% 1RM, RPE 6–7)
📋How to Perform
- Position a barbell across your upper back (trapezius), gripping it firmly
- Stand with feet hip-width apart, core engaged, chest up
- Take a large step backward with one leg, landing on the ball of your foot
- Lower your hips straight down by bending both knees simultaneously
- Continue descending until rear knee nearly touches floor and front thigh is parallel to ground
- Keep front knee aligned over ankle - do not let it cave inward
- Push through front heel to drive back to starting position
- Bring rear foot forward to return to standing, then repeat with opposite leg
💡Coaching Cues
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Step backward, not forward - this is a rear lunge which is easier on the knees
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Lower until your front thigh reaches parallel to the floor for full range of motion
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Keep your torso upright and vertical - excessive forward lean reduces effectiveness
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Push through your front heel to drive back up - this engages glutes and quads optimally
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Control both the descent and ascent phases with deliberate muscle contraction
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Keep your core engaged throughout to protect your back and maintain balance
⚠️Common Mistakes
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Leaning too far forward with your torso - reduces quad and glute activation
