Barbell Lunge
An intermediate compound strength exercise that works the quads, using a barbell.
Starting position
End position
How to Do Barbell Lunge
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. li>
- Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Muscles Worked
Alternatives to Barbell Lunge
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Walking Lunge
A beginner compound strength exercise that works the quads, using a barbell.
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2
Dumbbell Rear Lunge
An intermediate compound strength exercise that works the quads, using dumbbells.
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3
Lunge Sprint
An intermediate compound strength exercise that works the quads, using a machine.
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4
Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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5
Barbell Step Ups
An intermediate compound strength exercise that works the quads, using a barbell.
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6
Wide Stance Barbell Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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7
Barbell Hack Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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8
Elevated Back Lunge
An intermediate compound strength exercise that works the quads, using a barbell.
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9
Barbell Squat
A beginner compound strength exercise that works the quads, using a barbell.
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10
Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do barbell lunge work?
Barbell Lunge primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for barbell lunge?
Barbell Lunge uses barbell.
Barbell Lunge: is it suitable for beginners?
Barbell Lunge is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of barbell lunge?
Barbell Walking Lunge, Dumbbell Rear Lunge, Lunge Sprint train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my barbell lunge reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; barbell lunge can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Barbell Lunge with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.