Do you want to strengthen your upper body and lower body at the same time? Aside from deadlifts and squats, try barbell reverse lunges. This exercise can provide intense strength and leg training in a different way compared to unilateral exercises. Add this variation to your regular barbell workout and experience the following benefits:
Maximise muscle development
One of the reasons why barbell reverse lunges are less popular than deadlifts and squats is because they are more difficult to perform. Unlike the other two workouts, barbell reverse lunges require more movements. This is also the reason why this exercise is more powerful than others. It targets and stretches other muscle groups like the hamstrings, quadriceps, and gluteal, thereby maximising lower-body muscle development.
Improve balance and coordination
Barbell reverse lunges are harder to execute because they require proper form and a higher level of concentration. Your weight shifts to the back leg, so you have to be more focused on keeping your balance because your body is not very used to this type of movement. Many professional coaches use barbell reverse lunges to fix any asymmetries and imbalances their athletes may suffer from.
Safer for your knees
Barbell reverse lunges are actually gentler on your knees compared to other full-body barbell exercises. That’s because the weight moves to the back leg, reducing strain to your knees.
Attempting barbell reverse lunges? Before you do so, here are a few tips to help you perform the exercise correctly and safely.
- Place your barbell on your traps or upper back.
- Observe proper form with your eyes looking forward, your chest up, shoulders back, and your abs tight.
- Step back into a lunge carefully. Your back knee should touch the floor.
- Rise up by applying the force through your front heel and mid-foot.
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