Barbell Lunge

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Intermediate

A compound, unilateral leg exercise using a barbell racked across the upper back, primarily targeting the quads and glutes to build strength and size in the lower body.

About Exercise

Equipment

Barbell

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Quads, Glutes

Secondary Muscles

Hamstrings, Lower Back, Abs

Popularity Score

Goals

Strength

Hypertrophy

Stability

Training Style

Bodybuilding

Functional Training

Setup Requirements

Requires Rack

Yes

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

8/10

Glute Max, Glute Medius

Hamstrings

5/10

Biceps Femoris, Semitendinosus

Lower Back

4/10

Erector Spinae

Abs

3/10

Rectus Abdominis

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

60-120 seconds • Use longer rest for heavy strength sets.

How to Perform

Load a barbell and rack it slightly below shoulder height. Position the bar across your upper back and traps (high bar position), securing it with a narrow, overhand grip before stepping back from the rack.

Stand tall with a tight core, shoulders retracted, and feet hip-width apart.
Step forward with one foot, planting the heel first to establish your stance.
Lower your body by bending both knees until the rear knee almost touches the ground.
Ensure the front knee tracks over the ankle and the torso remains upright.
Drive through the heel of the front foot to push back powerfully to the starting position.
Complete all repetitions on one leg before switching sides.

Coaching Tips

Form Cues

Step straight down.
Maintain upright torso.
Front knee over ankle.
Drive through the heel.

Breathing

Inhale deeply and brace the core before descending; exhale forcefully as you drive up through the front foot.

Tempo

2-0-1

Range of Motion

Lower until the rear knee is just above the floor and the front thigh is parallel to the ground, maintaining foot stability.

Safety

Safety Notes

Ensure the barbell is balanced and secured on the traps before initiating the first step.
Stop immediately if acute knee pain occurs.
Use moderate weights until balance and stability are mastered.