Rear Lunges with Barbell

This is an advanced version of a lunge.


  1. Place a barbell on a rack at chest height.
  2. Lift the barbell of of the rack and onto your shoulders, gripping the bar slightly wider than shoulder width apart.
  3. Stand with your feet approximately 8 inches apart with your toes pointing forward.
  4. Slowly take a step backward with your right leg.
  5. Keeping your abs drawn in and your upper body straight, lower your body until your left knee is almost on the ground. You may choose to place a mat or towel under your knee.
  6. Hold for a moment and then return to starting position.

Exercise images by Everkinetic.