Barbell Lunge

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Barbell
• Squat Rack

Technique

1. Set the bar on your upper back, unrack it and stand with feet hip-width apart.
2. Take a long step forward and lower until your back knee nearly touches the floor.
3. Push hard through the front heel to step back to the start.
4. Alternate legs or finish all reps on one side.

Cues

• Step long enough that the front knee stays over the foot.
• Keep the torso tall and the bar level.
• Brake with the front leg; do not crash into the step.

Common mistakes

• Short steps that push the front knee far past the toes.
• Leaning forward over the front leg.
• Losing balance by stepping in a straight line.

Alternatives

• Barbell Reverse Lunge
• Barbell Walking Lunge
• Walking Lunge