Barbell Rear Lunge
Gym Exercise Card
Equipment
The barbell rear lunge is a compound exercise that targets the lower body muscles, primarily focusing on the quadriceps and gluteus maximus. It enhances lower body strength, balance, and coordination while engaging core stabilizers.
How to do it
- Stand with feet hip-width apart, holding a barbell across your upper back.
- Step back with one leg, lowering your hips and bending both knees to 90 degrees.
- Ensure the front knee stays aligned with the ankle; the back knee hovers above the ground.
- Push through the heel of your front foot to return to standing, bringing the rear foot forward.
- Alternate legs for the desired number of repetitions.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Erector Spinae Gastrocnemius Hamstrings
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