Movement overview

The Barbell Lunge is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It also engages the core for stability. This exercise involves stepping forward with one leg while maintaining a barbell across the upper back, then lowering the hips until both knees are bent at approximately 90 degrees.

Step-by-step cues

1. Begin by standing upright with your feet shoulder-width apart. Position a barbell across your upper back, gripping it slightly wider than shoulder-width.
2. Engage your core and keep your chest up. Step forward with your right foot, landing on your heel first.
3. Lower your hips until both knees are bent at about a 90-degree angle. Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
4. Push through the heel of your front foot to return to the starting position.
5. Repeat the movement with the opposite leg, alternating legs with each repetition.

Technical tips

• Maintain an upright torso throughout the movement to prevent leaning forward.
• Keep your core engaged to help stabilize your body and protect your lower back.
• Ensure that your front knee does not extend past your toes to avoid unnecessary strain on the knee joint.
• Focus on pushing through the heel of the front foot to activate the glutes effectively.
• Start with a lighter weight to master form before progressing to heavier loads.