Barbell Lunge
A intermediate strength exercise for the quads, done with a barbell.
How to do the Barbell Lunge
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Barbell Lunge
Barbell Full SquatBarbell · Intermediate
Barbell Hack SquatBarbell · Intermediate
Barbell Step UpsBarbell · Intermediate
Elevated Back LungeBarbell · Intermediate
Front Squat (Clean Grip)Barbell · Intermediate
Jefferson SquatsBarbell · Intermediate
Narrow Stance SquatsBarbell · Intermediate
Squat with Plate MoversBarbell · Intermediate
Questions
What muscles does the Barbell Lunge work?
Mainly the quads, with the calves, glutes and hamstrings helping.
Is the Barbell Lunge good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Barbell Lunge?
Good alternatives that train the quads: Barbell Full Squat, Barbell Hack Squat, Barbell Step Ups or Elevated Back Lunge.
How many sets and reps of the Barbell Lunge should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).