Barbell Lunge
A lunge with a barbell across the upper back: step forward, lower the back knee toward the floor and push back to standing. It loads the quads and glutes one leg at a time, with heavier weights than dumbbells allow. Choose it when bodyweight lunges get easy and grip limits dumbbells.
Updated
Primary muscles: Quadriceps, Glutes. Supporting muscles: Hamstrings, Adductors, Core. Equipment: Barbell.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set the bar across the upper back, as for a back squat, and walk it out of the rack.
- Stand with your feet hip width and brace the core.
- Step one foot forward into a long stance with the front foot flat.
- Lower until the front thigh is near parallel and the back knee hovers above the floor.
- Keep the front knee tracking over the middle toes.
- Drive through the front foot to step back to the start.
- Alternate legs or finish all reps on one side before switching.
Watch for
- A narrow stance that throws you off balance.
- Front knee collapsing inward.
- Torso pitching forward under the bar.
Breathing
Inhale and brace as you step and lower, exhale as you push back.
Tip
To walk, bring the back foot through into the next lunge instead of stepping back.
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