Barbell Lunge
Barbell rests across the upper back
- Level
- Intermediate
- Equipment
- Barbell
- Movement
- Lunge · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Calves Glutes Hamstrings
How to do it
- Rest the barbell across your upper back and unrack it safely.
- Step forward with one leg and lower your hips until your back knee hovers just above the floor.
- Keep your torso upright and your core tight throughout the descent.
- Push through the front heel to return to the starting position.
- Repeat the movement with the opposite leg or step back to reset.
Common mistakes
- Allowing the front knee to cave inward during the lunge.
- Leaning the torso too far forward, shifting stress to the lower back.
- Letting the back knee slam into the floor aggressively.
Safety
Ensure the barbell is secure on your back to avoid slipping.
Perform inside a squat rack or have spotters available for heavy loads.
Tips
- Drive through the mid-foot of the front leg to maximize quad activation.
- Keep your front knee aligned with your second toe to protect the joint.
- Maintain a proud chest to prevent excessive forward leaning.
Details
- Base movement
- Lunge
- Load position
- On the back
- Legs
- Alternating
- Body position
- Standing
- Direction
- Forward
