The barbell lunge is a compound lower body exercise that targets the glutes, quadriceps, hamstrings, and calves. It involves stepping forward with a barbell on your upper back and lowering your body into a lunge position before returning to standing.
Also Works
QuadricepsHamstringsCalves
How to Perform
1
Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
2
Take a step forward with your right foot, keeping your torso upright.
3
Lower your body by bending your right knee until your thigh is parallel to the ground.
4
Push through your right heel to return to the starting position.
5
Repeat with your left leg, alternating legs for the desired number of repetitions.
Pro Tips
•Take a long enough step that your front shin stays vertical or only slightly angled forward at the bottom of the lunge.
•Keep your torso upright and avoid leaning forward; the barbell should stay directly over your hips.
•Drive back to standing through your front heel, not your toes, to maximize glute activation.
Common Mistakes
•Taking too short a step, which causes the front knee to shoot past the toes and overloads the knee joint.
•Wobbling side to side because the feet are too narrow; maintain a hip-width stance as if walking on two rails.
•Leaning forward with the torso, which places excessive stress on the lower back with the barbell loaded.