¿Cómo hacer la estocada inversa con barra?

Male

Barbell Rear Lunge

Muscles involved

Unlocking the true potential of the Barbell Rear Lunge comes down to mastering your technique and dodging common pitfalls. A frequent mistake lifters make is letting the front knee cave inward or collapsing the chest forward under the load of the barbell. By keeping your focus sharp on keeping your torso upright and stepping straight back, you protect your joints and ensure your quadriceps and glutes bear the full workload. Paying attention to pushing firmly through your front foot prevents awkward balance shifts, keeping your spine safe and maximizing strength gains across both legs.

How to do it

1. Stand tall with a barbell resting across your upper back, feet hip-width apart, and your core engaged. 2. Take a controlled step backward with your right foot, landing on the ball of your foot and lowering your hips until your left thigh is parallel to the floor and your right knee hovers just above the ground. 3. Pause at the bottom of the lunge, maintaining an upright torso and balanced weight distribution between your front heel and back toe. 4. Press through your left heel to drive back up to the starting standing position, then repeat with the opposite leg.

Equipment required

Barra

Muscles worked

Tips

- Step back far enough so your front knee does not travel past your toes when you lower into the lunge. - Keep your torso upright and chest proud; do not lean forward as this shifts the load from your glutes to your lower back. - Drive through the heel of your front foot to return to the starting position, ensuring you're using your glutes and hamstrings. - Maintain a 90-degree angle at both knees at the bottom of the movement for optimal depth and muscle activation.