Step back, save your knees, hammer the glutes.
Stepping backward keeps the front knee stacked over the ankle, easier on the joints than a forward lunge.
The Reverse Lunge (Barbell) is a Quads-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.
The Reverse Lunge (Barbell) primarily works the Quads with Glutes assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
