Barbell Reverse Lunge to Step-Up with Knee Drive
Bar on the back, box in front: the reverse lunge, then the step-up with the trailing knee driven up; the bar stays over the mid-foot the whole way.
How to do it
Setup
Bar on the upper back, box in front, feet hip-width.
Steps
- Step back into the lunge, torso tall under the bar.
- Drive up through the front foot and step onto the box with it.
- Drive the trailing knee up without letting the bar tip forward.
- Step down under control and repeat on the same leg; switch after the set.
Common mistakes
Bar drifting forward on the step-up: it stays over the mid-foot; chest up. Wobble on the back-step: slow the step; the bar punishes haste. Loading past what the knee drive can balance: this is not a squat; keep the bar light.
Breathing
Inhale stepping back, exhale driving up onto the box.
