Barbell Reverse Lunge

Definition and execution

The barbell reverse lunge is performed by stepping backward with a barbell supported across the upper back, lowering under control and returning to the start. Step length, depth, trunk angle, foot pressure and tempo depend on anatomy, load and purpose. The reviewed evidence does not establish exact 90-degree knees, a vertical shin, 70–80% front-leg loading or a 2-0-1-0 tempo as universal requirements.

Joint kinetics and kinematics during lower-limb exercises

Knee loading and muscles

In one laboratory study of 20 asymptomatic women, modeled patellofemoral loading variables were greater in forward than backward lunges. Another small study of nine healthy men found exercise-dependent differences in hip and knee moments. These findings do not show that reverse lunges prevent injury, eliminate deceleration force, or are safe for every symptomatic knee. They also do not establish universally greater glute or hamstring activation.

Kernozek et al. · forward versus backward lunge loading · Joint kinetics and kinematics during lower-limb exercises

HYROX^® context

The 2026/27 Singles Sandbag Lunge is 100 metres with alternating forward lunges, trailing-knee contact and full standing extension. Division loads are 10, 20 or 30 kg. A reverse barbell lunge trains a related unilateral pattern, but neither the rulebook nor the reviewed biomechanics studies establish superior or direct transfer to HYROX^® lunges, running or sled work.

HYROX^® Singles Rulebook 2026/27

Programming

Choose load, range, repetitions, sets and frequency according to the goal, technique, symptoms, capacity and recovery. The evidence does not prescribe 3–4 sets of 10–12 per leg or a mandatory reverse-lunge strength phase followed by forward lunges.

ACSM · 2026 resistance-training position stand summary

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FAQ

Reverse or forward lunges for HYROX^® training?

The race uses forward alternating lunges. Either variation may be used in training, but no reviewed trial establishes a universally superior sequence or transfer. Choose from the desired loading pattern, skill practice, symptoms and programme.

HYROX^® Singles Rulebook 2026/27 · Kernozek et al. · forward versus backward lunge loading · Joint kinetics and kinematics during lower-limb exercises

Does the reverse lunge protect the knees?

It can produce lower modeled patellofemoral loading than a forward lunge under the conditions of one study. That is narrower than injury prevention or protection for every athlete; symptoms and loading tolerance require individual assessment.

Kernozek et al. · forward versus backward lunge loading