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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: NoForce: Push
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9.0

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Excellent

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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.

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Review: Barbell Lunge

Exercise Rating
10/10

Jun 8, 2016 4:50 PM: Great exercise! I hate doing them because man do I feel the burn in my quads, glutes, and hamstrings.
I prefer barbell over dumbbell because I can do more weight and I feel the burn more.
Best to do these pre-fatigued, mid-workout at the earliest.

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Review: Barbell Lunge

Exercise Rating
10/10

Apr 7, 2016 5:03 AM: Are you able to use just a weighted bar for this excersize?

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Tip: Barbell Lunge

Exercise Rating
10/10

Feb 9, 2016 7:41 PM: if at first you don't get low enough, you will! Keep going!!!

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Review: Barbell Lunge

Exercise Rating
10/10

Dec 17, 2015 12:54 PM: 10/10

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Tip: Barbell Lunge

Exercise Rating
10/10

Dec 17, 2015 12:54 PM: 10/10

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Review: Barbell Lunge

Exercise Rating
8/10

Sep 29, 2015 1:30 AM: Love the exercise the burn is great but each time I go down my ankle on the leg that isn't being worked feels like it's gonna give out arent there any easier better exercises to do.I'm more focused on not break my ankle then doing a good exercise now

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Review: Barbell Lunge

Exercise Rating
10/10

Jun 17, 2015 4:31 PM: By far one of the best exercises for quads! Do I ever feel the burn doing this one!

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Review: Barbell Lunge

Exercise Rating
9/10

Apr 11, 2015 3:07 AM: One of the best leg exercises

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Review: Barbell Lunge

Exercise Rating
10/10

Oct 17, 2014 6:11 PM: Great exercise for the Quadriceps. I make sure to stretch the hamstrings after switching to lunges after deadlifts, as tight hamstrings are prone to snapping. 10/10!!

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Review: Barbell Lunge

Exercise Rating
10/10

Jun 19, 2014 6:15 PM: If its a difficult exercise, that means you need it!
I find my outer quads and butt just go crazy with this one.

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