Barbell Rear Lunge

Setup

1. 01Rest the barbell across the upper traps.
2. 02Stand tall with feet hip width apart.
3. 03Brace the core and lift the chest.
4. 04Fix your eyes forward before stepping.

Execution

1. 01Step one foot straight back onto the ball of the foot.
2. 02Lower until both knees reach about 90 degrees.
3. 03Drive through the front foot to return to standing.
4. 04Alternate legs or finish one side at a time.

Checkpoints

• -The front shin stays nearly vertical.
• -The rear knee lowers toward the floor without touching.
• -The torso stays upright under the bar.
• -The hips travel straight down, not drifting forward.

Common mistakes

• -Stepping back too short and cramping the stance.
• -Pushing off the rear foot instead of the front leg.
• -Letting the front knee cave inward.
• -Leaning the torso forward as the load gets heavy.