Quad Exercises

Barbell Rear Lunges

This is an advanced version of a lunge.

Barbell Rear Lunges - Step 1 Barbell Rear Lunges - Step 2


  1. Place a barbell on a rack at chest height.
  2. Lift the barbell of the rack and onto your shoulders, gripping the bar slightly wider than shoulder width apart.
  3. Stand with your feet approximately 8 inches apart you toes pointing forward.
  4. Slowly take a step backward with your right leg.
  5. Keeping your abs drawn in and your upper body straight, lower your body until your left knee is almost on the ground.
  6. Hold for a moment and then return to starting position.


  • You man want to place a matt or towel under your knee.

Barbell Rear Lunges - Muscles Worked

Primary Muscle: Quads
Secondary Muscle: Calves, Glutes, Hamstrings
Equipment Type: Barbell

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