Barbell Lunges
Muscle Group
Quads / Glutes
Equipment
Barbell
Difficulty
Intermediate
Forward or reverse lunges with barbell on shoulders for intense unilateral work.
How to Perform This Exercise
- 1 Stand upright, bar on your shoulders.
- 2 Take a large step forward (or backward) while keeping your torso upright.
- 3 Bend both knees to 90 degrees, rear knee hovering just above the floor.
- 4 Push through your front heel to return to the starting position.
- 5 Alternate legs or work one side at a time depending on the variation.
Common Mistakes to Avoid
- Letting the knees cave inward during the movement.
- Not going deep enough, limiting muscle recruitment.
- Rounding the back instead of maintaining an upright and braced posture.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Quadriceps
- Hamstrings
- Glutes
Secondary Muscles
- Adductors
- Calves
- Core
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