Barbell Static Reverse Lunge
Learn how to do Barbell Static Reverse Lunge with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Barbell Static Reverse Lunge is a Olympic Barbell exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings. It has a MET value of 6, meaning a 70kg person burns approximately 210 calories in a 30-minute session..
How to Do Barbell Static Reverse Lunge
A unilateral lower body exercise where you maintain a split stance by stepping back into position and lowering your back knee toward the ground while holding a barbell on your upper back.
💡 Instructions:
Place a barbell on your upper back, hands slightly wider than shoulder-width.
Step one foot backward into a lunge position and keep that stance fixed throughout the set.
Brace your core, keep your chest up, and look forward.
Lower your back knee toward the floor until both knees are at roughly 90 degrees.
Push through your front heel to return to the starting position.
⚠️ Common mistakes:
Letting the front knee travel too far past the toes
Leaning the torso excessively forward
Losing balance due to a narrow stance
Allowing the back heel to lift off the ground excessively
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Start Free TrialMuscles Worked by Barbell Static Reverse Lunge
Equipment
- Olympic Barbell
Calories Burned Doing Barbell Static Reverse Lunge
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Barbell Static Reverse Lunge
- Type
- Olympic Barbell exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes, Hamstrings
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Barbell Static Reverse Lunge
What muscles does Barbell Static Reverse Lunge work?
Barbell Static Reverse Lunge primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings.
How do you do Barbell Static Reverse Lunge correctly?
A unilateral lower body exercise where you maintain a split stance by stepping back into position and lowering your back knee toward the ground while...
Is Barbell Static Reverse Lunge good for beginners?
Barbell Static Reverse Lunge has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Barbell Static Reverse Lunge?
Barbell Static Reverse Lunge requires: Olympic Barbell.
What are the benefits of Barbell Static Reverse Lunge?
Barbell Static Reverse Lunge strengthens the Quadriceps, engages the Glutes and Hamstrings.
What exercises are similar to Barbell Static Reverse Lunge?
Similar exercises to Barbell Static Reverse Lunge include Alternating Single-Arm Dumbbell Thruster, Barbell Thruster, Bent-Over Bulgarian Split Squat with Dumbbells, Dumbbell Alternating Lunge.
Is Barbell Static Reverse Lunge better than Alternating Single-Arm Dumbbell Thruster?
Both Barbell Static Reverse Lunge and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
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