Barbell Lunge 8s · no sound

Barbell Lunge

A loaded forward lunge with plates on the bar, stepping out, dropping, then returning the front foot to a standing start.

Primary muscle
Quads
Equipment
Barbell
Difficulty
Intermediate
Movement
Lunge
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How to do it

  1. Unrack a loaded barbell across the upper traps and step into a clear space.
  2. Stand tall with the feet together, chest up, and the trunk braced.
  3. Step one foot forward in the direction your chest faces and plant it flat.
  4. Bend both knees until the front thigh is nearly horizontal and the rear knee nears the floor.
  5. Push through the front foot and step it back to the original standing position.
  6. 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.

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