Barbell Lunge

Description

The barbell lunge is a single-leg compound exercise performed with a barbell racked across the upper back, just like a back squat. The back-racked position allows much heavier loading than dumbbell lunges, building serious single-leg strength and quad/glute size. It demands more balance and core control than dumbbell variations, making it best for intermediate-to-advanced lifters.

Muscle Group

Glutes, Quadriceps, Thighs

Equipment Required

Barbell

Barbell Lunge Instructions

Set the barbell in a power rack at upper-chest height. Step under and rack the bar across your upper traps, just like a back squat.
Unrack the bar, take two to three small steps back, and stand tall with feet hip-width apart.
Brace your core hard and pull your shoulders back. Keep your chest tall throughout.
Step your right foot forward roughly two to three feet — far enough that when you lunge down, your front shin stays close to vertical.
Lower your back (left) knee straight down toward the floor by bending both knees together.
Descend until your back knee is roughly an inch above the floor. Your front thigh should be parallel to the floor.
Drive through your front foot to push back up to the starting position. Step your right foot back to neutral.
Repeat with the left leg, then continue alternating. Rack the bar carefully when finished.