How to Do Barbell Rear Lunges

Barbell Rear Lunges is a quads exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Rear Lunges

  1. 01Stand with a barbell across the upper traps and feet set hip-width apart.
  2. 02Step one foot back into a long stride, landing on the ball of the foot.
  3. 03Descend until both knees are bent at approximately 90 degrees.
  4. 04Push through the front mid-foot to return to the starting standing position.
  5. 05Switch legs or complete the set on one side before transitioning.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Rear Lunges

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the weight evenly distributed on the front foot and avoid letting the rear knee crash into the floor.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Rear Lunges questions

What muscles does Barbell Rear Lunges work?

Barbell Rear Lunges is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Barbell Rear Lunges correctly?

Stand with a barbell across the upper traps and feet set hip-width apart. Step one foot back into a long stride, landing on the ball of the foot. Descend until both knees are bent at approximately 90 degrees. Push through the front mid-foot to return to the starting standing position. Switch legs or complete the set on one side before transitioning.

What is the A90 coach tip for Barbell Rear Lunges?

Keep the weight evenly distributed on the front foot and avoid letting the rear knee crash into the floor.

Is Barbell Rear Lunges suitable for beginners?

Barbell Rear Lunges is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Rear Lunges?

Barbell Rear Lunges uses barbell.

A90 Intelligence

Put this into a real plan.

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