Alternating Barbell Forward Lunge

The alternating barbell forward lunge increases strength in the legs with an emphasis on the quads, glutes, and hamstrings. The exercise also improves core stability and hip mobility.

Step by step instructions

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Exercise Steps 1


Place a barbell across your upper back, pulling the bar down while squeezing your shoulder blades together for stability. Stand tall with your feet about shoulder-width apart.

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Exercise Steps 2


Push your chest out and take a large step forward with one leg, lowering your rear knee towards the ground while keeping your front shin as vertical as possible. Push yourself back to the starting position to repeat with the opposite leg.

Mistakes and Tips

  1. Do not bend the torso excessively forward.
  2. Do not let the front leg's knee cave inward.
  3. Make sure you descend deep enough into the lunge.

Advanced Variations