quads · Barbell · Intermediate
Barbell Lunge
The barbell lunge puts the load on your back so the working leg has to do everything: quads to stand, glutes to control the hip. Taking a longer stride shifts more of the work to the glutes.
Why it's in a glute program: A heavy unilateral lift that fixes side-to-side imbalances.
How to do the barbell lunge
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. li>
Form cues
- Long stride, torso upright.
- Front knee over the ankle, rear knee kisses the floor.
- Push through the front heel to stand.
Muscles worked
Primary: quads. Movement pattern: lunge. Equipment: barbell.
