Barbell Rear Lunge V. 2

glutesupper legsbarbell

Matutunan kung paano gawin ang Barbell Rear Lunge V. 2 nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Quadriceps, Hamstrings, Calves.

Barbell Rear Lunge V. 2 exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Barbell Rear Lunge V. 2

Sundin ang mga hakbang na ito para maisagawa ang Barbell Rear Lunge V. 2 nang may tamang form:

  1. 1Tumayo nang may lapad ng balikat ang pagitan ng mga paa at humawak ng barbell sa itaas ng likod.
  2. 2Humakbang paatalikod gamit ang kanang paa, na nakapatong ang ball ng paa sa lupa.
  3. 3Yumuko ang dalawang tuhod upang ibaba ang katawan hanggang ang kaliwang hita ay kahanay ng lupa.
  4. 4Itulak gamit ang kaliwang takong upang bumalik sa simula.
  5. 5Ulitin gamit ang kabilang binti.

Mga Muscles na Ginagamit sa Barbell Rear Lunge V. 2

Primary

glutes

Secondary

quadricepshamstringscalves

Exercise Details

Equipment
barbell
Body Part
upper legs
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
3–5 days
Weekly Frequency
1–2 sessions per week
Why
Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.

Sets & Reps by Goal

Strength

Sets
3–6
Reps
1–5
Rest
3–5 min

Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.

Hypertrophy

Sets
3–5
Reps
6–12
Rest
60–120 s

Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).

Endurance

Sets
2–4
Reps
15–20
Rest
30–60 s

Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.

Which Workout Splits Include Barbell Rear Lunge V. 2?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Barbell Rear Lunge V. 2?

Ang Barbell Rear Lunge V. 2 ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Quadriceps, Hamstrings, Calves. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Barbell Rear Lunge V. 2?

Ang Barbell Rear Lunge V. 2 ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Barbell Rear Lunge V. 2 nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang may lapad ng balikat ang pagitan ng mga paa at humawak ng barbell sa itaas ng likod. Humakbang paatalikod gamit ang kanang paa, na nakapatong ang ball ng paa sa lupa. Yumuko ang dalawang tuhod upang ibaba ang katawan hanggang ang kaliwang hita ay kahanay ng lupa. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Barbell Rear Lunge V. 2?

For most people, allow 3–5 days between sessions targeting the same muscle group. That translates to 1–2 sessions per week. Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.

What are the best sets and reps for the Barbell Rear Lunge V. 2?

It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.

Which workout splits is the Barbell Rear Lunge V. 2 best for?

The Barbell Rear Lunge V. 2 fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

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