---
title: "Barbell Rear Lunges"
description: "Stand with your feet shoulder-width apart, holding a barbell across your upper back."
locale: en
slug: barbell-rear-lunges
url: "https://hi.fitness/exercises/barbell-rear-lunges"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Glutes","Hamstrings"]
equipment: ["Barbell","Squat rack"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/9e7d0368-barbell-rear-lunges.mp4"
updatedAt: 2026-09-14T20:59:27+00:00
---
# Barbell Rear Lunges

Stand with your feet shoulder-width apart, holding a barbell across your upper back.

## How to do it

1. Stand with your feet shoulder-width apart, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
2. Step one foot backward, lowering your body into a lunge position. Your front knee should be directly over your ankle, and your back knee should hover just above the floor.
3. Push through the heel of your front foot to return to the starting position, bringing your back foot forward to meet your front foot.
4. Repeat the movement with the opposite leg, alternating legs for the desired number of repetitions.

## Form tips

- Keep your front knee aligned with your toes to avoid placing undue stress on your knee joint.
- Lower your body with control to maximize muscle engagement and prevent injury.
- Focus on driving through your front heel to engage your glutes and quadriceps effectively.

## Similar exercises

- [Dumbbell Rear Lunge](https://hi.fitness/exercises/dumbbell-rear-lunge) - Quads · Dumbbell
- [Dumbbell Step Up on Bench](https://hi.fitness/exercises/dumbbell-step-up-on-bench) - Quads · Dumbbell
- [Dumbbell Goblet Forward Lunge](https://hi.fitness/exercises/dumbbell-goblet-forward-lunge) - Quads · Dumbbell
- [Dumbbell Lunge Alternating on the Spot](https://hi.fitness/exercises/dumbbell-lunge-alternating-on-the-spot) - Quads · Dumbbell
- [Dumbbell Single Leg Step-up](https://hi.fitness/exercises/dumbbell-single-leg-step-up) - Quads · Dumbbell
- [Dumbbell Front Rack Lunge](https://hi.fitness/exercises/dumbbell-front-rack-lunge) - Quads · Dumbbell
- [Dumbbell Reverse Lunge on the Spot](https://hi.fitness/exercises/dumbbell-reverse-lunge-on-the-spot) - Quads · Dumbbell
- [Dumbbell Static Lunge](https://hi.fitness/exercises/dumbbell-static-lunge) - Quads · Dumbbell