Barbell Lunge
Build strength & balance! The Barbell Pause Lunge challenges your stability and power. Perfect your form, maximize gains!
The Barbell Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. You'll need: barbell and weight plates.
Required Equipment
Barbell Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
Barbell Lunge Variations and Alternatives
How to do the Barbell Lunge
Begin by placing a barbell across your shoulders. Stand up straight with your feet hip-width apart. Ensure that the weight on the barbell is appropriate for your strength level.
Step forward with one foot to a distance that will allow you to perform a lunge while keeping your balance. As you do so, keep your torso upright.
Lower your body by bending both knees until the back knee nearly touches the ground and your front thigh is approximately parallel to the floor. Make sure your front knee does not extend past the toes of your front foot.
Pushing principally with the heel of your front foot, extend both knees to raise yourself back up to the starting position.
Repeat the motion, stepping forward with the opposite foot.
Continue alternating legs for the prescribed number of repetitions or sets.
Tips:
Engage your core throughout the exercise to stabilize your body and protect your lower back.
Focus on controlled movements and maintain proper form to prevent injury.
Breathe in as you lower your body and exhale when you return to the starting position.
Use a weight that allows you to complete the exercise with proper form. If you’re new to lunges, it may be beneficial to start without weights to ensure that you can perform the movement correctly.
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Barbell Lunge FAQs
What muscles does the Barbell Lunge work?
The Barbell Lunge mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Barbell Lunge?
Barbell and weight plates.
Is the Barbell Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Lunge variations and alternatives?
Similar exercises include the Barbell Curtsey Lunge, Barbell Forward-Backward Lunge, Barbell Front Rack Lunge and Barbell Lateral Lunge.
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