Barbell Front Rack Lunge

Barbell Front Rack Lunge


This exercise involves holding a barbell in front of your body and lunging forward with one leg at a time. It targets the quadriceps, glutes, and core muscles.

Muscle Group

Equipment Required

Barbell Front Rack Lunge Instructions

  1. Start by standing with your feet shoulder-width apart and your core engaged.
  2. Hold the barbell in front of your body at shoulder height, with your palms facing up and your elbows pointing forward.
  3. Step forward with one foot, keeping your torso upright and your front knee directly above your ankle.
  4. Lower your back knee towards the ground, keeping your front heel planted and your weight in your front foot.
  5. Pause briefly at the bottom of the lunge, then push through your front foot to return to the starting position.
  6. Repeat the lunge on the other side, stepping forward with your opposite foot.
  7. Continue alternating lunges for the desired number of repetitions or time.

Barbell Front Rack Lunge Form & Visual

Barbell Front Rack Lunge

Barbell Front Rack Lunge Benefits

  • Strengthens the quadriceps, hamstrings, glutes, and core muscles
  • Improves balance and stability
  • Increases flexibility in the hip flexors and ankles
  • Can be modified to target specific muscle groups or address imbalances
  • Engages multiple muscle groups at once, making it a time-efficient exercise
  • Can be done with minimal equipment and in a variety of settings

Barbell Front Rack Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Barbell Front Rack Lunge Variations & Alternatives