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Barbell Lunge

How to do it step by step, and the muscles it works.

Body part
Legs
Equipment
Barbell
Type
Compound · One side at a time
  1. Barbell Lunge, position 1 of 2Position 1 of 2
  2. Barbell Lunge, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Rest a barbell across your upper back, lift it off the rack, and stand tall with your feet hip-width apart.
  2. Take a long step forward or back, keeping your feet hip-width apart side to side for balance.
  3. Lower until your back knee is close to the floor, with your torso upright and your core braced.
  4. Drive through your front foot to return to standing, keeping your front knee in line with your toes.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Barbell Lunges · Barbell Reverse Lunge · Lunge (Barbell)

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