Barbell Rear Lunge V. 2

QuadricepsHamstringsGlutesBarbellBeginner
1. Begin by standing upright with your feet hip-width apart, holding a barbell across your upper back, behind your shoulders. 2. Take a step back with your right foot, allowing your right knee to bend and lowering your body into a lunge position. 3. Lower your body until your right knee is almost touching the ground, while keeping your left knee in line with your left ankle. 4. Push through your left heel and lift your body back up to the starting position. 5. Repeat the same movement on the opposite side, stepping back with your left foot and lowering your body into a lunge. 6. Continue alternating between lunging with your right and left leg for the desired number of repetitions.

How to perform the Barbell Rear Lunge V. 2

  1. Set up. Set up in a stable, balanced starting position appropriate for the Barbell Rear Lunge V. 2 using your barbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your quadriceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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