Legs
Barbell Lunge
Place the barbell across your upper back in a stable back rack position. Stand tall with feet hip-width apart and core braced.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Moderate
Primary muscles
- Quadriceps
- Gluteus Maximus
Secondary muscles
- Hamstrings
- Calves
- Adductors
- Core Stabilizers
Target muscles
- legs
- glutes
How to perform
- 1
Place the barbell across your upper back in a stable back rack position.
- 2
Stand tall with feet hip-width apart and core braced.
- 3
Step forward with one leg, keeping torso upright.
- 4
Lower your body until both knees are bent at approximately 90 degrees.
- 5
Ensure the front knee tracks over the toes without collapsing inward.
- 6
Drive through the front heel to return to the starting position.
- 7
Alternate legs and repeat for desired repetitions.
Safety & form
Train smart. Read these notes before adding heavy load.
