How To Perform The Barbell Reverse Lunge With a Front Squat Grip

Ah, the barbell reverse lunge with a front squat grip. A wonderful exercise that can be used to build strength and increase the range of motion in both the hip and knee joints. It's an effective way to strengthen muscles in the posterior chain and promote general physical health.

The difference between this exercise and a traditional forward lunge lies in the direction of movement. While a forward lunge pushes your weight forwards as you step back, in a reverse lunge the weight shifts to the rear. This slight variation can affect the muscles worked and the overall range of motion.

Instructions to Perform a Barbell Reverse Lunge With a Front Squat Grip:

• Place the barbell low on your back with an overhand grip and keep your feet a little wider than shoulder-width apart.

• Begin in an upright torso position and take a deep breath in.

• Keeping your chest up and eyes forward, lower your hips and step one foot back into a deep reverse lunge.

• Once in the bottom of the lunge position, press powerfully through your heel to return to the start position and repeat on the opposite side.

• Aim to maintain an upright torso throughout the movement and ensure you don’t let your front knee collapse inwards.

• Complete the prescribed reps, sets, and time and ensure you perform each rep with good form.

• If you’re a beginner or intermediate athlete, you can use an empty barbell, dumbbells, or resistance bands to start before progressing on to heavier weights.

• Advanced athletes can also use a safety squat bar, smith machine, or machine front squat for extra variation and muscle growth.

• Make sure you watch the exercise demo video to ensure you’re performing the movement correctly.

• As always, warm up your muscles with mobility exercises such as glute bridges, hip thrusts, and pull-throughs before performing heavier barbell squats.

• Lastly, don’t forget to cool down and stretch afterward! Enjoy your workout.

Using a front squat grip for the barbell reverse lunge can give you even greater benefits. Not only will it increase your range of motion and help you keep your back straight, but it can also target more muscle groups such as the quads and glutes – plus help to improve your balance.

When performing this exercise it is generally better to opt for a barbell over dumbbells as this provides more control and stability. However, if you fancy challenging yourself more, you can use dumbbells instead. Just remember to keep your form correct and back straight to get the most out of the exercise.