Barbell Lunge
A forward lunge with a barbell across the upper back. Lets you load single-leg quad and glute work heavier than dumbbells allow.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Adductors
- Gluteus Medius
- Calves (Gastrocnemius)
- Sets
- 3–4
- Reps
- 6–10 per leg
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Unrack a barbell onto your upper back and stand tall with feet hip-width apart, a step clear of the rack.
Step forward with one leg and plant the whole foot.
Lower until your back knee is just above the floor, front shin close to vertical.
Keep your torso upright and the bar steady over your midfoot.
Push through the front heel to step back to standing.
Alternate legs or complete all reps on one side.
Breathing: Inhale as you step and lower, exhale as you push back.
Coaching tips
Long enough step
Chest up under the bar
Push the floor away
Common mistakes
Stepping too short so the knee shoots forward
Feet on one line, costing balance
Slamming the back knee into the floor
Torso folding forward
Safety notes
Lunge inside a rack or with clear space, and dump the bar behind you if you lose balance.
Learn the pattern with dumbbells before loading a barbell.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.