Barbell rear lunge on box

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand on a sturdy box with your feet shoulder-width apart, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
2. Step one foot backward off the box, lowering your body into a lunge position. Your front knee should be directly over your ankle, and your back knee should hover just above the floor.
3. Push through the heel of your front foot to return to the starting position on the box, bringing your back foot forward to meet your front foot.
4. Repeat the movement with the opposite leg, alternating legs for the desired number of repetitions.

Form tips

• Keep your front knee aligned with your toes to avoid placing undue stress on your knee joint.
• Lower your body with control to maximize muscle engagement and prevent injury.
• Focus on driving through your front heel to engage your glutes and quadriceps effectively.