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Barbell Lunge

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Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: N/A
Your Rating: 


8.8

Out of 10

Excellent

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Barbell Lunge Images

Barbell Lunge
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Barbell Lunge
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Barbell Lunge Guide

Main Muscle: Quadriceps

  1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  3. Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. li>
  4. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
  5. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.

Variations: There are several ways to perform the exercise.

  • One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.
  • The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.
  • A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes.



Alternative Exercises For Barbell Lunge

Dumbbell Rear Lunge

Muscle Targeted: Quadriceps

8.7

Out of 10

One Leg Barbell Squat

Muscle Targeted: Quadriceps

8.3

Out of 10

Smith Single-Leg Split Squat

Muscle Targeted: Quadriceps

6.6

Out of 10

Top 5 Rated Quadriceps Exercises

  1. Rope Jumping
  2. Barbell Full Squat
  3. Barbell Squat
  4. Bicycling
  5. Kettlebell Pistol Squat

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of people found this tip helpful

Dgwear

Tip: Barbell Lunge

Exercise Rating
10/10

May 16, 2010 2:21 PM: great to do forwards and backwords

Dgwear BodyStats
Height:
6 '0" (1.83m)
Weight:
190 lbs
Up 10.0 lbs
Bodyfat:
9.0 %
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VIKINGOFTHOR

Tip: Barbell Lunge

Exercise Rating
8/10

Mar 4, 2010 9:05 AM: Great glute and hamstring builder!
However the man in this video, I believe is doing them incorrect. At the 40 sec-45 secs when he is the negative position, stay in that position. Then using your leg that is facing behind your body, push up with that leg and that leg only, concentrate/focus on...+See More

VIKINGOFTHOR BodyStats
Height:
6 '3" (1.91m)
Weight:
187 lbs
No Change
Bodyfat:
12.0 %
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of people found this review helpful

turnuptheac

Review: Barbell Lunge

Exercise Rating
10/10

Jan 17, 2010 2:44 PM: At first you might want to be conservative with the weight, you can throw your balance off easily.

turnuptheac BodyStats
Height:
5 '6" (1.68m)
Weight:
168 lbs
Up 7.0 lbs
Bodyfat:
15.0 %
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