Rear Lunges with Barbell

Muscles worked

The prime movers are the quadriceps across the front of the thigh, which straighten the knee and, just as importantly, control it on the way back down.

Because more than one joint is moving, the work does not stay in one place: the abductors stop the knee collapsing inward and hold the pelvis square; the calves control the ankle and hold the heel position; the glutes finish hip extension.

The hamstrings take a share of the work as well.

Every exercise for:QuadricepsAbductorsCalvesGlutesHamstrings

How this movement works

Several joints move together, so effort spreads across a chain rather than concentrating in one place. Coordination is part of the difficulty: the movement is only as good as its weakest link, and improving it often means fixing a position somewhere other than the muscle you meant to train.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

A barbell locks both hands to one bar, so neither side can drift and the load climbs in plate-sized steps. That makes it the simplest way to add weight and the least forgiving thing to bail out of.

Every exercise using:Barbell

These train the quadriceps too, using equipment this one does not:

• Rear Lunges with Dumbbelldumbbell
• Recumbent Bikemachine
• Rocket Jumpbody only
• Smith Machine Hack Squatsmith machine + machine
• Squats with Exercise Bandsband