10 Best Barbell Rear Lunge Alternatives for Home Gyms & Knee Pain

Ranked Barbell Rear Lunge Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Rear Lunge on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Barbell Step-up

   89% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   It uses the same equipment and still works the glutes.

   How to perform this exercise

   1. Stand in front of a bench or step with a barbell resting on your upper back.
   2. Place one foot on the bench or step, ensuring your entire foot is in contact with the surface.
   3. Push through your heel and step up onto the bench or step, fully extending your hip and knee.
   4. Pause briefly at the top, then lower yourself back down to the starting position.
   5. Repeat with the opposite leg.
   6. Continue alternating legs for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Rear Lunge
   • Equipment: free weights, the same as the Barbell Rear Lunge
   • Body position: standing, the same as the Barbell Rear Lunge
2. Play demonstration

   2. Dumbbell Rear Lunge

   85% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
   2. Take a step backward with your right foot, lowering your body into a lunge position.
   3. Bend your left knee and lower your body until your left thigh is parallel to the ground.
   4. Pause for a moment, then push through your left heel to return to the starting position.
   5. Repeat on the other side, stepping back with your left foot.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Rear Lunge
   • Equipment: free weights, the same as the Barbell Rear Lunge
   • Body position: standing, the same as the Barbell Rear Lunge
3. Play demonstration

   3. Barbell Lateral Lunge

   85% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a barbell across your upper back.
   2. Take a big step to the side with your right foot, keeping your left foot planted.
   3. Bend your right knee and lower your body down into a lunge position, keeping your left leg straight.
   4. Push off with your right foot and return to the starting position.
   5. Repeat on the other side, stepping with your left foot.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Rear Lunge
   • Equipment: free weights, the same as the Barbell Rear Lunge
   • Body position: standing, the same as the Barbell Rear Lunge
4. Play demonstration

   4. Barbell Lunge

   83% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
   2. Take a step forward with your right foot, keeping your torso upright.
   3. Lower your body by bending your right knee until your thigh is parallel to the ground.
   4. Push through your right heel to return to the starting position.
   5. Repeat with your left leg, alternating legs for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Rear Lunge
   • Equipment: free weights, the same as the Barbell Rear Lunge
   • Body position: standing, the same as the Barbell Rear Lunge
5. 

   5. Crossover Reverse Lunge

   80% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

   How to perform this exercise

   1. Stand with your feet shoulder width apart. This will be your starting position.
   2. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
   3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Rear Lunge
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Rear Lunge
6. Play demonstration

   6. Weighted Stretch Lunge

   80% match

   • Glutes
   • Weighted
   • Intermediate
   • Compound

   It still works the glutes, through a different movement.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Take a step forward with your right foot, keeping your back straight.
   3. Lower your body by bending your knees until your right thigh is parallel to the ground.
   4. Push through your right heel to return to the starting position.
   5. Repeat with your left leg.
   6. Continue alternating legs for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Rear Lunge
   • Equipment: free weights, the same as the Barbell Rear Lunge
   • Body position: standing, the same as the Barbell Rear Lunge
7. Play demonstration

   7. Dumbbell Step-up

   76% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
   2. Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
   3. Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
   4. Bring your left foot up onto the bench or step, standing fully upright.
   5. Step back down with your left foot, followed by your right foot, returning to the starting position.
   6. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Rear Lunge
   • Equipment: free weights, the same as the Barbell Rear Lunge
   • Body position: standing, the same as the Barbell Rear Lunge
8. Play demonstration

   8. Band Step-up

   75% match

   • Glutes
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place a band around your thighs, just above your knees.
   2. Stand facing a step or platform with your feet hip-width apart.
   3. Step up onto the platform with your right foot, pushing through your heel.
   4. Extend your left leg behind you, keeping it straight.
   5. Lower your left foot back down to the ground.
   6. Repeat with your left foot stepping up onto the platform.
   7. Continue alternating legs for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Rear Lunge
   • Equipment: a band, not free weights
   • Body position: standing, the same as the Barbell Rear Lunge
9. 

   9. Barbell Step Ups

   74% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.
   2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
   3. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
   4. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, not glutes
   • Equipment: free weights, the same as the Barbell Rear Lunge
   • Body position: standing, the same as the Barbell Rear Lunge
10. Play demonstration

    10. Kettlebell Lunge Pass Through

    73% match

    • Glutes
    • Kettlebell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand.
    4. Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand.
    5. Repeat the lunge on the opposite side, passing the kettlebell under your left thigh.
    6. Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: glutes, the same as the Barbell Rear Lunge
    • Equipment: free weights, the same as the Barbell Rear Lunge
    • Body position: standing, the same as the Barbell Rear Lunge