Barbell Lunge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Dumbbell Lunge, Weighted Lunge
Visualised Target Muscle Groups
Front
Back
How to: Barbell Lunge
- Stand upright with your feet hip-width apart, holding a barbell across your upper back.
- Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.
- Ensure your front knee is over your ankle, and your back knee is just above the ground.
- Push through the front heel to return to the starting position.
- Alternate legs and repeat for the desired number of repetitions.
Common Mistakes
- Leaning forward too much.
- Allowing the front knee to collapse inward.
- Not engaging the core.
Modifications
- Use lighter weights or a body weight version for beginners.
- Perform the lunge with a shorter stride if necessary.
Tips
- Keep your torso upright throughout the movement.
- Ensure your front knee does not extend past your toes.
- Engage your core for stability.
Barbell Lunge Alternatives
Tags
strength
thighs
glutes
quads
lower body
functional training
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
