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Exercise 0054 · REF t8iSghb

Barbell Lunge exercise animation

Barbell Lunge

Category
Upper Legs
Equipment
Barbell
Target
Glutes

The barbell lunge loads a unilateral leg movement with a bar on the back, building single-leg strength and balance that a bilateral squat doesn't directly test. Because only one leg is under the bar at a time, strength imbalances between sides show up here more clearly than in a squat. Keep the torso upright and step far enough forward that the front knee doesn't drift past the toes.

How to Do the Barbell Lunge

  1. Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
  2. Take a step forward with your right foot, keeping your torso upright.
  3. Lower your body by bending your right knee until your thigh is parallel to the ground.
  4. Push through your right heel to return to the starting position.
  5. Repeat with your left leg, alternating legs for the desired number of repetitions.

Muscles Worked

The Barbell Lunge primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Lunge work?
The Barbell Lunge primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Barbell Lunge?
The Barbell Lunge is done with a barbell.
What's a good alternative to the Barbell Lunge?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.