Barbell Step Back Lunge
The Barbell Step Back Lunge is a beginner barbell exercise that works the Legs, Quads, Hamstrings, Glutes. Follow the steps below or watch the demonstration.
Target musclesLegs, Quads, Hamstrings, Glutes
EquipmentBarbell
LevelBeginner
How to do the Barbell Step Back Lunge
- Step 1: Stand with your feet hip-width apart, holding a barbell on your upper back. Step 2: Keep your back straight, chest up, and core engaged. Step 3: Take a step back with one leg and lower your body by bending both knees. Ensure that your back knee nearly touches the ground. Step 4: Push off your back foot to return to the starting position. Step 5: Repeat the movement with the other leg. Continue alternating between legs for the desired repetitions.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach — not yet individually reviewed by a certified trainer.