Barbell Lunge
A lower-body lunge with a barbell on your upper back that trains the glutes, quads, and hamstrings one leg at a time.
Secondary muscles
How to do it
- Set the barbell across your upper back and stand tall with feet hip-width apart.
- Brace your core and take a controlled step forward with one foot.
- Lower your body until both knees bend and your back knee moves toward the floor.
- Keep your front foot flat and your torso upright at the bottom position.
- Push through the front foot to stand back up and bring your feet together.
- Repeat on the other side, alternating legs each rep.
Form cues
- Stay tall
- Front heel stays down
- Track knees over toes
- Control the descent
Common mistakes
- Taking such a short step that the front knee shoots far past the toes.
- Leaning the torso forward as you lower.
- Letting the front knee cave inward.
- Pushing off the back foot instead of driving through the front foot.
Breathing
Inhale as you step forward and lower down, then exhale as you push back to standing.
