Barbell Static Reverse Lunge

A unilateral lower body exercise where you maintain a split stance by stepping back into position and lowering your back knee toward the ground while holding a barbell on your upper back.

Instructions:

• Place a barbell on your upper back, hands slightly wider than shoulder-width.

• Step one foot backward into a lunge position and keep that stance fixed throughout the set.

• Brace your core, keep your chest up, and look forward.

• Lower your back knee toward the floor until both knees are at roughly 90 degrees.

• Push through your front heel to return to the starting position.

Common mistakes:

• Letting the front knee travel too far past the toes

• Leaning the torso excessively forward

• Losing balance due to a narrow stance

• Allowing the back heel to lift off the ground excessively