Barbell Lunge

Barbell Lunge


The barbell lunge is a strength training exercise that targets the lower body, specifically the quadriceps, hamstrings, and glutes. It involves stepping forward with one leg and lowering the body until the knee of the back leg almost touches the ground, then pushing back up to the starting position. The exercise can be performed with a barbell held across the shoulders or with dumbbells held at the sides.

Muscle Group

Equipment Required

Barbell Lunge Instructions

  1. Start by standing with your feet shoulder-width apart and your hands holding the barbell at shoulder height.
  2. Take a large step forward with your right foot, keeping your back straight and your core engaged.
  3. Bend your right knee and lower your body until your right thigh is parallel to the ground.
  4. Push through your right heel to stand back up to the starting position.
  5. Repeat on the other side by taking a large step forward with your left foot.
  6. Continue alternating legs for the desired number of repetitions.

Barbell Lunge Form & Visual

Barbell Lunge

Barbell Lunge Benefits

  • Strengthens the legs, glutes, and core muscles
  • Improves balance and stability
  • Increases flexibility in the hips and legs
  • Can be modified to target different muscle groups
  • Can be done with minimal equipment
  • Helps with functional movements such as walking, running, and jumping

Barbell Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Barbell Lunge Variations & Alternatives