Strength · Recomp guide

Barbell Lunge

The barbell lunge is an intermediate strength exercise for your quads, using barbell.

Main muscles
Quads
Also works
Calves, Glutes, Hamstrings
Equipment
Barbell
Level
Intermediate
Barbell Lunge, starting position
Start
Barbell Lunge, end position
Finish

Setup

Set a barbell across your upper back as for a squat and stand tall with feet hip-width.

How to do it

  1. Step forward with one leg, a little longer than a normal stride.
  2. Lower until both knees are bent to about 90 degrees.
  3. Push through the front heel to step back to standing.
  4. Alternate legs, or finish one side first.

Coaching cues

  • Front knee follows your toes.
  • Stay tall; don't fold forward.

Common mistakes

  • Steps so short the front heel lifts.
  • Back knee slamming into the floor.

Safety

Learn the movement with dumbbells first; balance is the hard part with a bar on your back.

Alternatives to the barbell lunge

Barbell back squat Barbell, Squat rack Barbell Step Ups Barbell Barbell Walking Lunge Barbell Bulgarian split squat Dumbbells, Flat bench Front Barbell Squat Barbell Smith machine squat Smith machine