- 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.
- 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.
- 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>
- Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- 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.
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Review: Barbell Lunge
Apr 13, 2013 9:46 AM: great exercise . but i find that when i stay in the second part of the movement where you dip down and get back to neutral i find i get the burn quicker if i go straight down after i get up . is that method ok or am i really doing it wrong ?
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Review: Barbell Lunge
Apr 11, 2013 7:09 AM: amazing one really works well on your lower body 10/10 :)
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Review: Barbell Lunge
Mar 5, 2013 4:51 PM: Great for you quads...giving this one a ten!
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Review: Barbell Lunge
Jan 30, 2013 8:23 AM: Does the 20 repetitions refer to each side or total reps for the exercise?
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Review: Barbell Lunge
Jan 30, 2013 8:23 AM: I'm confused on the repetitions.... It says 20 reps but is that each side or total?
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Tip: Barbell Lunge
Sep 12, 2012 12:47 PM: I high recommend Barbell Lunge.You will gain strength,speed and explosive power.
4 series of 8-12 repeats and after each lunge jumps(in air change front leg.no or minimal weight).Start with lighter weights and raise it every week.
*track and field-transform strength it in speed with 6-8x40m...+See More
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Review: Barbell Lunge
Jun 20, 2012 1:28 PM: When done properly, slowly and methodically, this exercise shreads my quads,hamstrings and glutes. I nearly puke every time.
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Review: Barbell Lunge
Mar 8, 2012 6:55 PM: NC
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Tip: Barbell Lunge
May 16, 2010 2:21 PM: great to do forwards and backwords
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Tip: Barbell Lunge
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