Barbell Lunge

The barbell lunge is a single-leg strength exercise that works the quads, glutes, and hamstrings. This exercise will also improve hip mobility, core stability, and muscular balance on both sides of the body.

Step by step instructions

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Exercise Steps 1


Stand tall and hold a barbell across your upper back.

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Exercise Steps 2


Take a large step forward with one leg, lowering your rear knee towards the floor while keeping your front shin as vertical as possible. Push yourself back to the starting position.

Mistakes and Tips

  1. Don't let your front knee extend out over your toes at the bottom of the rep.
  2. Make sure you descend into the lunge by dropping your hips, rather than jutting the knee forward.
  3. Do not let your front leg's knee cave inward.

Advanced Variations