Barbell Rear Lunge

Default prescription & biomechanics

Primary muscles

Quadriceps, Glutes

Secondary muscles

Hamstrings, Calves

Equipment

Barbell

Movement pattern

Lunge (Push force)

Difficulty

Intermediate

Working rep range

10-12 reps per set

Between-set interval

90 seconds rest

Step-by-step coaching cues

1. Stand tall with a barbell resting on your upper back.
2. Step one leg backward, lowering your hips until both knees are bent at 90 degrees.
3. Keep your front knee aligned over your ankle and your back knee hovering above the floor.
4. Push through your front heel to return to the starting position.

Joint & safety considerations

No specific joint contraindications are flagged for Barbell Rear Lunge. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Bodyweight Forward Lunge Smaller Stance Upright Torso	Bodyweight swap	Bodyweight
Bodyweight Pulse Forward Lunge	Bodyweight swap	Bodyweight
Bodyweight Rear Lunge	Bodyweight swap	Bodyweight
Bodyweight Step Up on Stepbox	Bodyweight swap	Bodyweight
Dumbbell Box Step-Up	Dumbbell swap	Dumbbell
Dumbbell Bulgarian Split Squat	Dumbbell swap	Dumbbell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.