Barbell Lunge
QuadsCompoundLegsBarbellIntermediate
Lunge with the barbell resting on the upper back, squat style. Lets you load far more than dumbbells and turns the lunge into a heavy quad and glute exercise with a big balance and core demand.
How to perform
- 1.Unrack the bar on your traps, as for a squat.
- 2.Take a long, controlled step forward.
- 3.Descend straight down until the rear knee almost touches the floor, torso upright.
- 4.Drive through the front heel back to the starting position.
- 5.Alternate legs or complete all reps per side.
Common mistakes
- ●Step too short (front knee travels far past the foot)
- ●Torso leaning forward as fatigue sets in
- ●Stepping without control and losing lateral balance under the loaded bar
- ●Bouncing the rear knee off the floor
Proper technique
Torso upright and core braced through the whole range: the bar demands more stability than dumbbells. Descend straight down, with the front shin close to vertical. Pick a step length you can repeat identically on every rep.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Quadriceps
- Gluteus maximus
Secondary
- Hamstrings
- Adductors
- Core