Barbell step-down reverse lunge

The barbell step-down reverse lunge is an exercise targeting the lower body, particularly the glutes and hamstrings. The front foot is slightly elevated during this movement, making the subsequent step-down more pronounced and difficult. These are usually performed for time or for relatively high reps, such as 10 reps or more per set.


  1. Extra glute emphasis in lunges
  2. Builds and strengthens the quads and hamstrings
  3. Single-leg work can help combat strength imbalances between sides

Barbell step-down reverse lunge Images


Barbell step-down reverse lunge Instructions

Barbell step-down reverse lunge muscle diagram
  1. Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
  2. Rack the bar onto your upper back, keeping your back arched and tight. Step onto your raised platform with both feet. This will be your starting position.
  3. Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
  4. Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.