Liftsmith

Barbell reverse lunge alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the barbell reverse lunge, best matches first.

  1. Bulgarian split squatTrains the quads and glutes, same movement, needs dumbbells and flat bench.
  2. Dumbbell walking lungeTrains the quads and glutes, same movement, needs dumbbells.
  3. Kettlebell reverse lungeTrains the quads and glutes, same movement, needs kettlebells.
  4. Curtsy lungeTrains the glutes and quads, same movement, no equipment.
  5. Dumbbell step-upTrains the quads and glutes, same movement, needs dumbbells and plyo box or step.
  6. Goblet reverse lungeTrains the quads and glutes, same movement, needs kettlebells.
  7. Rear-foot-elevated split squatTrains the quads and glutes, same movement, needs plyo box or step.
  8. Reverse lungeTrains the quads and glutes, same movement, no equipment.
  9. Smith machine split squatTrains the quads and glutes, same movement, needs smith machine.
  10. Split squatTrains the quads and glutes, same movement, no equipment.
  11. Step-upTrains the quads and glutes, same movement, needs plyo box or step.
  12. Back squatTrains the quads and glutes.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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