Barbell Lunge: How-to, Tips & More
The Barbell Lunge is a intermediate compound exercise for your quads. You do it with barbell, one side at a time. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
How to do the Barbell Lunge
- Set the bar on your upper back and stand tall.
- Step one foot forward and lower until both knees are bent at about 90 degrees.
- Push off the front foot to step back.
- Alternate legs.
Barbell Lunge tips
- Take a long enough step that your front knee stays over your foot.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Barbell
Type
Compound
Barbell Lunge alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Barbell Lunge work?
The Barbell Lunge mainly works your quads, with help from your glutes.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Lunge good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Barbell Lunge?
You need barbell.
Add Barbell Lunge to your program
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