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How to do the Barbell Lunge - Learn Proper Barbell Lunge Form
- Step 1: Stand in an upright position with feet shoulder width apart and a barbell across the top of your shoulders/upper back and your hands on each side of the bar with palms facing forward.
- Step 2: Take one step forward until the forward leg thigh is parallel to the ground and the back leg knee is within 1-2 inches of the ground.
- Step 3: Take a step backwards to return to starting position and then complete the repetition by repeating the movement with the opposite leg.
Barbell Lunge Variations and Barbell Lunge Alternatives
- Variation 1: Use dumbbells instead of a barbell.
- Variation 2: Use a medicine ball instead of a barbell.
- Variation 3: Use kettlebells instead of a barbell.
- Variation 4: Add chains to the barbell.
Barbell Lunge Tips
- Tip 1: Keep head up and back straight throughout the exercise (do not round back).
- Tip 2: Keep knees in to prevent knees from wobbling laterally side to side and putting stress on the knees.
- Tip 3: Keep step distance the same from one leg to the other.
Barbell Lunge Records and Barbell Lunge Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 370 | 21 |
| Average weight for this exercise: | 81 pounds | 49 pounds |
| # of workout plans that include this exercise: | 112 | 112 |
| Popularity Rank (based on number of workouts): | 39 | 39 |
Your Barbell Lunge Records and Barbell Lunge Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
Barbell Lunge Chart - Average Barbell Lunge Weight Lifted
Barbell Lunge - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
3 Way Lunge | Quads | Intermediate |
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Agility Ladder High Knee Crossover | Quads | Intermediate |
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Agility Ladder In-Out Drill | Quads | Beginner |
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Alternating Dumbbell Split Jump | Quads | Expert |
 |
Alternating Plyometric Lunge | Quads | Intermediate |
Barbell Lunge Workout Programs (Workout Plans that use the Barbell Lunge)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Ryan Reynolds Workout Plan | Expert |
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Taylor Lautner Workout Plan | Intermediate |
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Arnold Schwarzenegger Workout Plan | Expert |
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Dwayne Johnson Workout Plan | Expert |
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Superman Workout Plan | Expert |
Barbell Lunge Muscles Worked
Barbell Lunge Equipment
| Name |
|---|
| Barbell |
Barbell Lunge Training Details
The barbell lunge is a free weights and total body exercise that primarily targets the quads and to a lesser degree also targets the lower back, glutes, hamstrings, and hip flexors.
The only barbell lunge equipment that you really need is the following: barbell. There are however many different barbell lunge variations that you can try out that may require different types of barbell lunge equipment or maye even require no equipment at all.
Learning proper barbell lunge form is easy with the step by step barbell lunge instructions, barbell lunge tips, and the instructional barbell lunge technique video on this page. The barbell lunge is a n/a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the barbell lunge video, learn how to do the barbell lunge, and then be sure and browse through the barbell lunge workouts on our workout plans page!
Barbell Lunge Sports
Barbell Lunge Force Type: N/A
Barbell Lunge Mechanics Type: Compound
Barbell Lunge Other Names: Barbell Lunges, Barbell Lunge, lunges
This is great for improving your stability and balance! You will really notice your weaker areas. Make sure to try it with an empty bar for a few reps first to get used to the motion.