Reverse Lunges with a Barbell
Stand upright holding a barbell across your upper back with both hands, shoulders width apart. Engage your core. This is your starting position.
Take a large step backwards with one leg, lowering your hips until both knees form 90-degree angles. Your back knee should nearly touch the floor while keeping your front knee directly over your ankle (do not let it go past your toes).
Press through your front heel back to the starting position. Squeeze your glutes as you return to standing.
Repeat the lunge with the opposite leg, alternating legs with each rep. Take a back step with the opposite foot and lower yourself into a lunge position again, keeping your torso upright throughout the movement.
Make sure that as you lunge, your front knee stays behind your toes. Do not let the knee cave inward.
Keep your abdominal muscles engaged and maintain a straight back through the entire movement pattern. Do not arch or round your spine.
