Barbell Overhead Reverse Lunge (alternating)r.

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The barbell Overhead reverse lunge is a workout that primarily targets the Quads and Glutes.

The barbell adds resistance to engage the muscles, without overstating its effect on secondary muscles.

Stand with your feet hip-width apart and hold a barbell with an overhand grip, resting it on your upper back.
Take a step back with your left foot, keeping your chest up and core engaged.
Bend both knees to lower your body into a lunge position, ensuring your front knee stays directly above your ankle.
Push through your front heel to stand back up, bringing your left foot forward to meet your right foot.
Repeat the movement, this time stepping back with your right foot.

Start with a light barbell to ensure proper form and prevent injury.
Stand with feet shoulder-width apart and the barbell resting on your upper back.
Engage your core and keep your chest lifted throughout the movement.
Step back with one foot, lowering your body until your front thigh is parallel to the ground.
Push through your front heel to return to the starting position, then repeat on the other side.
Focus on keeping your knee in line with your toes to engage your quads and glutes.
As you progress, gradually increase the weight to challenge your muscles and improve strength.