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Barbell Lunge

Intermediate
Equipment
Quads
Quads
Calves
Calves
Hamstrings
Hamstrings
Lower back
Lower Back
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
Push

The barbell lunge is a foundational unilateral leg exercise that builds strength, balance, and coordination. It primarily targets the quadriceps, hamstrings, and glutes, while also challenging your core for stabilization. Incorporating barbell lunges into your training not only builds size and strength in your legs but also helps correct muscle imbalances and improves functional movement patterns.

Key Benefits:

  • Develops strength in quads, glutes, and hamstrings
  • Improves balance and coordination
  • Strengthens core through stabilization
  • Enhances single-leg control and reduces muscle imbalances
  • Functional carryover for daily movement and athletic performance
  1. Set a barbell on a squat rack just below shoulder height and load the desired weight.
  2. Step under the bar with feet shoulder width apart and position it comfortably on your upper traps (not neck).
  3. Grasp the bar with a wide grip for stability, take a deep breath, brace your core, and unrack the bar by extending your legs.
  4. Take a few controlled steps back and stabilize yourself in a standing position.
  5. Step forward with your left leg and bend both knees to lower into a lunge, keeping your torso upright and back straight.
  6. Push through your left heel to return to the starting position.
  7. Repeat the movement with the right leg and alternate for the desired number of repetitions.
  • Keep your front knee aligned over your foot—not past the toes—to protect your joints.
  • Maintain an upright torso and tight core throughout the movement.
  • Use a mirror to monitor your alignment and avoid leaning or twisting.
  • If you're new to lunges, start with just the bar or light weight until balance improves.
  • Control the tempo—don’t rush the descent or the push back to standing.

🔥 The barbell lunge is a powerful tool for developing unilateral strength, stability, and leg hypertrophy. Add it to your routine for better balance and complete lower body development.

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