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All exercises

Barbell lunge

Intermediate

Barbell lunge is a compound barbell exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
  2. 2Take a step forward with your right foot, keeping your torso upright.
  3. 3Lower your body by bending your right knee until your thigh is parallel to the ground.
  4. 4Push through your right heel to return to the starting position.
  5. 5Repeat with your left leg, alternating legs for the desired number of repetitions.

What to do instead

  • Walking lungeBodyweight
  • Forward lungeBodyweight
  • Dumbbell lungeDumbbell
  • Dumbbell rear lungeDumbbell
  • Weighted stretch lungeWeight plate
  • Barbell lateral lungeBarbell

Easier variations

  • Forward lungeBodyweight
  • Walking lungeBodyweight

Harder variations

  • Smith sprint lungeSmith machine
Logged today · 3 min restBarbell lunge

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