May 23rd, 2023 4:15 PM Mr. Q Categories: Barbell
The barbell lunge back, also known as the reverse lunge, is a compound exercise that primarily targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. It also engages the core muscles for stability and balance. This exercise involves stepping backward with one leg and bending both knees to lower your body toward the ground.
Possible Stretches to do prior to exercise:
- Standing quad stretches
- Standing hamstring stretches
- Hip flexor stretches
Warmups to do prior to exercise:
- Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
- Do some dynamic stretches for the lower body, such as leg swings or walking lunges.
How to select the proper weight: Choose a weight that challenges your leg muscles while allowing you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. It’s important to maintain good balance and avoid excessive strain on your knees and lower back.
- Start by standing tall with your feet hip-width apart, holding a barbell on your upper back with an overhand grip.
- Take a step backward with one leg, ensuring your front knee is directly above your ankle.
- Lower your body by bending both knees until your back knee is almost touching the ground, or until your front thigh is parallel to the ground.
- Keep your torso upright, chest lifted, and core engaged throughout the movement.
- Push through your front heel to return to the starting position.
- Alternate legs and repeat the movement for the prescribed number of reps.
How to reduce the difficulty: To make the exercise easier, you can:
- Perform the exercise without any weight or with a lighter weight, focusing on mastering the movement and maintaining proper form.
- Decrease the range of motion by not lowering your body as deeply into the lunge.
How to increase difficulty: To make the exercise more challenging, you can:
- Increase the weight you’re using, gradually adding more weight plates to the barbell.
- Perform the exercise with a deficit, such as standing on an elevated surface.
- Increase the range of motion by stepping backward into a deeper lunge.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 10-15 minutes
Muscle Group(s):Gluteus, Hamstring, Quadriceps
Secondary:Hamstrings, Gluteus Maximus
Tertiary:Calves, Adductors, Abductors, Rectus Abdominis