Barbell Reverse Lunge- Best Booty Exercise?

A question I get often from people is what is the best booty exercise? There are a ton of great exercises that work the glutes, but my all time favourite is the barbell reverse lunge. That is partly because you are getting more than just an isolated glute exercise with this functional movement.

The barbell reverse lunge is considered an effective exercise for several reasons. First, it is a compound movement that works multiple muscle groups at once, including the quadriceps, glutes, and hamstrings. This means that it can help to build muscle and increase overall strength in these areas.

Second, because the barbell is held on the back, it is an excellent exercise for targeting the posterior chain. The posterior chain is a group of muscles that run down the back of the body, including the glutes and hamstrings, and is often overlooked in training. Strengthening the posterior chain can help to improve posture and reduce the risk of injury.

Third, the lunge pattern itself is a functional movement that mimics the way our body moves on a daily basis. It will help the body to learn to stabilize the spine and core while going through a range of motion that is similar to how you might move in daily life and sports.

Finally, the barbell reverse lunge specifically helps to isolate the glutes and hamstrings more than other forms of lunges!

So when performing the reverse lunge, make sure you are taking a large step backwards and try to keep the ankle and knee of your front leg in line. Keep all your weight on that front heel and drive through it when standing back up- while squeezing that butt cheek tight. If you are performing the exercise properly and engaging those gluts, I can guarantee that peach of yours is going to be a little tender in the coming days.

Try these lunges out and let us know what you think!

By Brett Kirkland


We certainly do! You can either purchase programs or book personal training sessions and be given your workout at the end of the session.