Barbell Lunge tutorial
The barbell lunge is a compound, single-leg exercise for the quads and glutes that also challenges balance, stability and coordination. Holding the bar on your back lets you load more weight and helps correct strength differences between the legs.
How to perform
- Set the bar in a rack at shoulder height, step under it and rest it on your upper back muscles.
- Unrack the bar, take one or two steps back and stand tall with feet hip-width apart.
- Brace your core and take a long step forward with one leg.
- Lower your body straight down until the back knee nears the floor and both knees are bent about 90 degrees.
- Push through the heel of the front foot to rise back to standing.
- Repeat with the other leg, or complete all reps on one leg before switching.
Breathing: Inhale as you lower and exhale as you push back up.
Key tips
- Take a step long enough that the front knee doesn't drift far past the toes and the heel stays down.
- Keep your feet slightly apart, not on a single line, for better balance.
- Practise first with bodyweight or an empty bar.
Common mistakes
- Leaning the torso forward and losing an upright posture.
- Letting the front knee cave inward.
- Banging the back knee into the floor at the bottom.
Safety: People with knee pain or balance problems should first practise bodyweight or dumbbell lunges and stop if the knee hurts or balance is lost.
Legs (quads)Primary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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