Barbell Forward Backward Lunge

Muscles worked

Setup

1. Position a barbell across your upper traps and unrack it, standing with feet hip-width apart.
2. Ensure you have clear space approximately 3-4 feet both in front of and behind you.
3. Engage your core and pull your shoulder blades together to create a stable shelf for the bar.

How to do it

1. Step forward with one leg into a lunge, inhaling as you lower your hips until both knees are at 90-degree angles.
2. Exhale and drive forcefully off the front foot to swing that same leg directly into a reverse lunge without touching the floor in the center.
3. Inhale as you lower into the reverse lunge, then exhale and drive through the stationary foot to return to the starting standing position.
4. Complete the full forward-backward sequence on one leg before switching sides or alternating.

Form checklist

• Keep your torso upright throughout the transition to prevent the barbell from shifting forward.
• Maintain a 'tracks, not a tightrope' stance by keeping feet hip-width apart during the lunges.
• Ensure the knee of the lead leg tracks in line with your toes, avoiding any inward collapse.
• Keep your core braced tightly to stabilize the spine against the moving weight.

Pro tips

• Focus on the stationary leg as an anchor; it should remain rooted while the moving leg acts like a pendulum.
• To maximize stability, fix your gaze on a stationary point on the floor about 5-10 feet in front of you.
• Minimize the 'tap' in the middle transition to keep constant tension on the stabilizing glute and quad.

Make it harder

• Add a 2-second pause at the bottom of both the forward and backward phases of the movement.
• Increase the speed of the transition through the center to challenge your reactive stability and balance.

Frequently asked

What muscles does the barbell forward backward lunge work?

The barbell forward backward lunge primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the barbell forward backward lunge?

The barbell forward backward lunge uses barbell and weight plate.

Is the barbell forward backward lunge good for beginners?

The barbell forward backward lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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