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Barbell Front Rack Lunge
A front-loaded barbell lunge that targets quads and glutes to build lower body strength, balance, and core stability; emphasizes upright posture under anterior load.
About Exercise
Equipment
Barbell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Obliques, Hip Flexors, Calves, Shoulders, Lats
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris
Abs
6/10Rectus Abdominis
Obliques
5/10External Obliques
Hip Flexors
5/10Iliopsoas
Calves
4/10Gastrocnemius
Shoulders
3/10Anterior Delts
Lats
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Unrack the barbell from shoulder height into front rack position with elbows high and bar on clavicles. Stand with feet hip-width apart, core braced, and gaze forward.
- Step forward with one foot, keeping front shin vertical.
- Lower body by bending both knees until back knee hovers near ground.
- Keep front knee over ankle and torso upright.
- Drive through front heel to extend hips and knees.
- Bring back foot forward to return to start.
- Alternate legs for reps.
Coaching Tips
Form Cues
- Elbows high
- Torso upright
- Knee tracks over toes
- Drive through heel
- Core braced
- Step controlled
Breathing
Inhale as you lower into the lunge; exhale as you drive up to stand.
Tempo
2-1-2
Range of Motion
Lower until front thigh is parallel to ground and back knee nearly touches floor; fully extend hips and knees at top.
Safety
Safety Notes
- Avoid if acute knee or lower back issues
- Ensure wrist and thoracic mobility for rack
- Use lighter weight if balance is poor
- Keep movement controlled to prevent falls
Spotting
Spot from behind for heavy sets; assist by supporting bar if needed during descent or ascent.
Common Mistakes
- Leaning forward
- Knee past toes
- Elbows dropping
- Short stride
- Arched back
When to Avoid
- Acute knee pain
- Lower back strain
- Shoulder impingement
Flexibility Needed
- Wrist extension for rack
- Thoracic spine mobility
- Ankle dorsiflexion
Build Up First
- Master bodyweight lunge
- Front rack hold competency
- Basic squat form
Also known as
Front Rack Lunge, Barbell Front Lunge
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