Barbell Lunge
Auto DetectedBarbell Lunge is a unilateral lower-body exercise with a barbell on the upper back, targeting quads and glutes for strength, power, and balance; alternates legs to address imbalances.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Adductors, Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
5/10Rectus Abdominis
Adductors
4/10Adductor Magnus
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Set barbell on squat rack at shoulder height, position across upper trapezius with feet hip-width apart, unrack and step back.
- Step forward with one foot, keeping torso upright.
- Lower body by bending both knees until front thigh is parallel to floor.
- Keep front knee over toes and back knee near ground.
- Drive through front heel to return to start.
- Bring feet together or step with other leg.
- Alternate legs for reps.
Coaching Tips
Form Cues
- Torso upright
- Knee tracks over toes
- Drive through heel
- Core braced
Breathing
Inhale during descent, brace core, exhale during ascent.
Tempo
2-0-2
Range of Motion
Front thigh parallel to floor, back knee hovers an inch above ground, shin vertical.
Safety
Safety Notes
- Avoid if acute knee pain
- Use lighter weight if balance issues
- Set rack safeties for heavy loads
- Consult doctor for joint issues
Spotting
Spot from behind, assist on ascent if needed; prefer rack safeties for heavy sets.
Common Mistakes
- Front knee past toes
- Torso leaning forward
- Knee caving inward
- Short stride length
When to Avoid
- Acute knee injuries
- Lower back pain
- Balance disorders
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion
- Shoulder mobility for bar
Build Up First
- Master bodyweight lunge
- Basic squat form
- Core stability
Also known as
Barbell Forward Lunge, Weighted Lunge
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