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Exercise guide
Barbell Lunge
A forward lunge with a barbell across the upper back, training the quads and glutes one leg at a time.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · erector spinae · gluteus medius · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Place a barbell across your upper back and stand tall.
- Step forward with one leg into a long stride.
- Lower your back knee toward the ground until your front thigh is parallel.
- Drive through your front heel to return to standing.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Take a stride long enough that your front knee stays over your ankle.
- Keep your torso upright and core braced under the bar.
- Push the floor away through the front heel, not the toes.