barbell forward lunge
Load a barbell onto your upper back/shoulders (high bar position). Stand tall with feet hip-width apart, core braced, and chest up. Take a controlled step forward with one leg, landing heel-first, ensuring your feet remain hip-width apart.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- quadriceps
- gluteus maximus
Secondary muscles
- hamstrings
- adductor magnus
- gastrocnemius
- soleus
- erector spinae
- rectus abdominis
- obliques
Target muscles
- legs
- glutes
- hips
How to perform
- 1
Load a barbell onto your upper back/shoulders (high bar position). Stand tall with feet hip-width apart, core braced, and chest up.
- 2
Take a controlled step forward with one leg, landing heel-first, ensuring your feet remain hip-width apart.
- 3
Lower your hips until both knees are bent at approximately 90-degree angles. Your front knee should track over your ankle, and your back knee should hover just above the floor.
- 4
Push off the front foot, driving through the heel, to powerfully return to the starting position.
- 5
Alternate legs or complete all repetitions on one side before switching.
Safety & form
Train smart. Read these notes before adding heavy load.
