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Barbell Reverse Lunge

in Quadriceps Exercise


Main Muscle Worked: Quadriceps

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Barbell Reverse Lunge - Exercise Guide

Step 1

Set a barbell on a rack at a height that’s slightly lower than your shoulders. Load it with weights according to your preference.

Step 2

Step under the barbell and place the handle across the back of your shoulders.

Step 3

Hold the barbell with both hands on your sides.

Step 4

Lift the barbell off the rack and straighten your torso.

Step 5

Step away from the rack and stand up straight with your feet shoulder-width away from each other. Your toes must be pointing out, head up, and back straight. This is your starting position.

Step 6

Step one foot to the back while keeping your hips facing forward.

Step 7

Once your back foot has landed, bend your knees simultaneously with your back knee touching the floor and the other elevated and bent at 90 degrees. Keep your back straight and upper body steady as you do this.

Step 8

Pause for a moment then slowly go back to your starting position by extending your legs at the same time. Avoid any tilting or swaying as you go up.

Step 9

Repeat on the opposite side.


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