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

The Barbell Rear Lunge is done standing with a barbell. Ranked closest by our scoring: the Crossover Reverse Lunge, the Step-up With Knee Raise and the Outside Leg Kick Push-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Rear Lunge

Barbell Rear LungePlay demonstration
Primary muscle
Glutes
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Barbell Rear Lunge
  1. Stand with your feet shoulder-width apart and hold a barbell across your upper back.
  2. Take a step backward with your right foot, landing on the ball of your foot.
  3. Bend both knees to lower your body until your left thigh is parallel to the ground.
  4. Push through your left heel to return to the starting position.
  5. Repeat with the other leg.
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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
    Crossover Reverse Lunge

    1. 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
  2. Step-up With Knee Raise

    2. Step-up With Knee Raise

    68% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
    2. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
    3. Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

    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
  3. Outside Leg Kick Push-upPlay demonstration

    3. Outside Leg Kick Push-up

    64% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
    3. As you push back up, kick one leg out to the side, extending it fully and engaging your glutes.
    4. Return your leg to the starting position and repeat the push-up, alternating legs with each repetition.
    5. Continue alternating leg kicks and push-ups 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: bodyweight only, not free weights
    • Body position: lying face down, not standing
  4. Walking LungePlay demonstration

    4. Walking Lunge

    63% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with your right leg, lowering your body into a lunge position.
    3. Keep your torso upright and your front knee aligned with your ankle.
    4. Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
    5. Continue alternating legs and walking forward, maintaining a controlled and steady pace.
    6. Repeat 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: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Rear Lunge
  5. Posterior Step To Overhead ReachPlay demonstration

    5. Posterior Step To Overhead Reach

    63% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the abs rather than the glutes.

    How to perform this exercise
    1. Stand with your feet hip-width apart and your arms by your sides.
    2. Take a step back with your right foot, landing on the ball of your foot.
    3. Bend your left knee and lower your body into a lunge position.
    4. As you lower into the lunge, simultaneously reach your arms overhead.
    5. Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your left heel and bringing your right foot forward.
    6. Repeat the movement on the other side, stepping back with your left foot and bending your right knee.
    7. Continue alternating sides 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: abs, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Rear Lunge
  6. Forward LungePlay demonstration

    6. Forward Lunge

    63% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet hip-width apart and hands on your hips.
    2. Take a big step forward with your right foot, lowering your body into a lunge position.
    3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
    4. Push off with your right foot and return to the starting position.
    5. Repeat with your left leg, alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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
  7. Lunge With JumpPlay demonstration

    7. Lunge With Jump

    59% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
    4. Land softly with your left foot forward and immediately lower your body into a lunge position.
    5. Continue alternating between lunges and jumps 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: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Rear Lunge
  8. Rear Leg Raises

    8. Rear Leg Raises

    59% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
    2. Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Rear Lunge
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
    • Balance: easier to stay steady on than the Barbell Rear Lunge
  9. Monster WalkPlay demonstration

    9. Monster Walk

    58% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a resistance band around your ankles.
    2. Stand with your feet shoulder-width apart and slightly bend your knees.
    3. Take a step to the side with your right foot, maintaining tension on the resistance band.
    4. Follow with your left foot, stepping to the side to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    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
  10. Box Jump Down With One Leg StabilizationPlay demonstration

    10. Box Jump Down With One Leg Stabilization

    56% match
    • Calves
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand in front of a box or platform with your feet shoulder-width apart.
    2. Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge.
    3. Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground.
    4. Hold this position for a few seconds, engaging your calf muscles to maintain balance.
    5. Slowly step down with the foot that is on the box, returning to the starting position.
    6. Repeat the exercise with the other leg.

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

    Why this matches
    • Primary muscle: calves, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Rear Lunge

Barbell Rear Lunge FAQ

What muscles does Barbell Rear Lunge V. 2 work?

The movement primarily targets the gluteus maximus via hip extension and secondarily loads the quadriceps and hamstrings during knee flexion control. It also requires core and spinal stabilizer activation to resist trunk rotation under axial load.

What is the best bodyweight alternative to Barbell Rear Lunge V. 2?

A bodyweight Bulgarian split squat is an excellent alternative: it preserves unilateral loading and forces strong glute activation. Cue: keep your front foot flat, push through the heel, and lower with control to emphasize hip extension and balance.

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