Barbell Reverse Lunge (alternating)

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The barbell reverse lunge is a workout that primarily targets the quads and glutes.

Using a barbell adds resistance, enhancing muscle engagement without overstressing secondary muscles.

Stand with your feet shoulder-width apart, toes pointing forward.
Hold the barbell across your upper back, gripping it with both hands slightly wider than shoulder-width apart.
Take a step back with your right foot, lowering your body until your right knee is bent at a 90-degree angle and your left knee is just above the ground.
Push through your right heel to return to the starting position, bringing your right foot back to meet your left foot.
Repeat the movement on the other side, stepping back with your left foot and lowering your body until your left knee is bent at a 90-degree angle.

Start with a light barbell weight to get comfortable with the movement and focus on proper form.
Stand tall with your feet hip-width apart, core engaged, and shoulders back.
Take a step back with your right foot, keeping your chest up and your left knee aligned with your ankle.
Lower your body by bending both knees until your left thigh is parallel to the ground, while maintaining a straight back.
Push through your left heel to return to the starting position, engaging your quads and glutes.
Alternate legs and repeat the movement for a balanced workout.
Remember to exhale as you push up and inhale as you lower your body, maintaining a steady breathing rhythm.