Barbell reverse lunges are an effective exercise that targets several muscles, including the quadriceps, glutes, and hamstrings. This exercise is performed with a barbell placed on the shoulders, adding resistance to the movement and increasing the challenge for the lower body muscles. It involves taking a step backward and bending both knees to a 90-degree angle, then returning to the starting position by pressing through the front thigh, glutes, and heel. Proper form is crucial to avoid injury and ensure maximum benefit from this exercise.
How to perform Barbell Reverse Lunges
- Rest the barbell on your shoulders, ensuring that it is not on your neck.
- Inhale and take a step backward with one foot while keeping your front foot firmly planted on the floor.
- Ensure that your back foot contacts the ground on the ball with the heel raised and remains in this position throughout the rep.
- While maintaining a straight back, lower your torso towards the floor by bending both knees into a 90-degree position.
- Push through glutes, thigh, and heel to return to starting position.
- Alternate legs and repeat the steps for the desired number of repetitions.
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