Barbell Lunge

Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) Glutes, HamstringsAbductorsAdductors
Equipment Barbell
Emphasis Compound
Type Push

Barbell Lunge Instructions

  • Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
  • Get underneath the bar, placing it on your traps.
  • Have your hands outside shoulder-width in a position where you can create torque in your shoulders. The equates to a strong upper back position.
    • The bar does not sit loosely on your back.
  • You want a strong, vertical torso. 
    • Chest up and eyes fixed straight ahead.
  • Step forward, your foot just outside shoulder-width, while simultaneously dropping your back knee to the floor.
    • Don't let your low back arch/overextend.
    • Your torso can hinge forward slightly.
  • The bottom position should feature the back knee behind your hip.
  • Push your front leg back and return to the starting position. 


  • Keep this exercise light. Increase intensity by adding reps/volume.
  • Avoid slamming your back knee on the floor when you get tired.
  • Don't let your body fall forward or let excess weight be put on the balls of your feet.
  • Avoid 'rolling' or 'rocking' into the movement. Be strict with the execution. 
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