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How to do it
- Unrack a loaded barbell across the upper traps and step into a clear space.
- Stand tall with the feet together, chest up, and the trunk braced.
- Step one foot forward in the direction your chest faces and plant it flat.
- Bend both knees until the front thigh is nearly horizontal and the rear knee nears the floor.
- Push through the front foot and step it back to the original standing position.
- Reset and repeat on the other leg, keeping the bar still on the back.
Common mistakes
- Initiating by stepping a leg behind the body, which turns it into a reverse lunge.
- Letting the front knee collapse inward under the plates.
- Leaning the torso over the front thigh instead of staying upright.
- Rushing the return so the feet never rest together between reps.
Muscles worked
- Primary
- Quads
- Secondary
- AbsCalvesGlutesHamstrings
Good to know
- What muscles does the Barbell Lunge work?
- Mainly the quads. It also works the abs, calves, glutes and hamstrings.
- What equipment do you need for the Barbell Lunge?
- It uses a barbell. Without it, the Dumbbell Rear Lunge and the Front-Foot-Elevated Split Squat train the same muscles the same way.
- Is the Barbell Lunge good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Reverse Lunge.