Barbell forward lunge
The barbell forward lunge is an excellent way to target the quads, glutes, and hamstrings with the added advantage of being able to use a barbell for additional challenge. This efficient exercise can be used in a variety of ways to get the most out of your workout. When performing the lunge as part of a barbell complex, you can use heavier weights to promote strength and muscle building. Alternatively, you can include the lunge in a circuit for a more cardiovascular approach. You can also perform the forward lunge on its own as part of your lower-body workout. The barbell forward lunge is an effective and versatile exercise that can be adapted to suit any goal.
Type:
Strength
Muscles Used:
Quadriceps
Level:
Expert
Equipment:
Barbell
Benefits Of This Exercise
- Provides a serious challenge to all lower-body muscles
- Improves upper-body and core strength through maintaining good posture
- Can be adapted to suit any goal
- Using a barbell increases the challenge and promotes strength and muscle building
- Shorter steps will target quads more, while larger steps will target glutes more
- Can be used as part of a barbell complex, a circuit, or as a standalone exercise
Step by Step Instructions For Barbell forward lunge
- Set the bar on a rack just below shoulder level inside a squat rack for safety purposes.
- 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 pushing with your legs and straightening your torso.
- Step away from the rack and step forward with your right leg, squatting down through your hips while keeping the torso upright and maintaining balance. Inhale as you go down. Make sure not to let your knee go forward beyond your toes.
- Push up mainly using the heel of your foot and return to the starting position as you exhale.
- Repeat the movement for the recommended number of repetitions.
- Perform the exercise with the left leg.
Caution: If you have balance problems, either avoid this exercise or use your own bodyweight while holding on to a fixed object. Do not perform this exercise with a barbell on your back if you have balance issues.
Variations:
- Alternate each leg: Do one repetition with the right leg, then the left leg, and continue alternating.
- Static lunge: Start with one foot already forward and go up and down from that starting position for the recommended number of repetitions. Then switch legs and repeat.
- Walking lunges: Take lunging steps across the room, bringing the back leg forward after each lunge to continue moving ahead. This version is more challenging and suitable for advanced athletes.
Warm Up Tips
- Set the bar on a rack just below shoulder level and step under it, placing the back of your shoulders across it.
- Hold onto the bar with both arms and lift it off the rack by pushing with your legs and straightening your torso.
- Step away from the rack and lunge forward with your right leg, keeping your torso upright and balanced.
- Inhale as you lower yourself down, making sure your knee does not go beyond your toes.
- Push up through your heel and return to the starting position as you exhale.
- Repeat the movement for the recommended number of repetitions, then switch to the left leg.
Caution: If you have balance issues, avoid using a barbell and hold onto a fixed object or use your own bodyweight instead.
Variations:
- Alternate between lunging with your right and left leg for each repetition.
- Start with one foot already forward and perform lunges from that position before switching legs.
- For a more advanced challenge, perform walking lunges by lunging forward and bringing the back leg forward to continue moving.
The barbell forward lunge targets the quads, glutes, and hamstrings while providing the option to add extra challenge with a barbell
Barbell forward lunge Safety Tips
- Perform the exercise inside a squat rack for safety purposes.
- Set the bar on a rack just below shoulder level and load it with the appropriate weight.
- 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 pushing with your legs and straightening your torso.
- Step away from the rack and step forward with your right leg, squatting down through your hips while keeping your torso upright and maintaining balance.
- Do not allow your knee to go forward beyond your toes as you come down to avoid stress on the knee joint.
- Push up using mainly the heel of your foot and return to the starting position.
- Repeat the movement for the recommended amount of repetitions and then switch to the left leg.
Caution: If you have balance problems, avoid using a barbell and either use your own bodyweight or hold on to a fixed object for support.
Variations:
- Alternate each leg for each repetition.
- Perform static lunges by starting with one foot already forward and going up and down from that position.
- Challenge yourself with walking lunges where you walk across the room in a
Incorporating Into Other Workouts
One way to incorporate the barbell forward lunge into your workouts is by including it as part of a barbell complex. A barbell complex is a series of exercises performed back-to-back without rest. Start by setting the bar on a rack just below shoulder level and stepping under the bar, placing the back of your shoulders across it. Hold onto the bar with both arms at each side and lift it off the rack by pushing with your legs and straightening your torso. Step away from the rack and step forward with your right leg, squatting down through your hips while keeping your torso upright and maintaining balance. Inhale as you go down and make sure not to let your knee go forward beyond your toes. Push up mainly using the heel of your foot and return to the starting position as you exhale. Repeat the movement for the recommended number of repetitions and then perform with the left leg.
Another way to incorporate the barbell forward lunge is by including it in a circuit. A circuit is a series of exercises performed one after the other with minimal rest in between. You can create a lower-body circuit by combining the barbell forward lunge with other lower-body exercises such as squats, deadlifts, and calf raises. Perform each exercise for a set number of repetitions or for a set amount of time before moving on to the next exercise. This will provide a more cardiovascular approach to your workout while still targeting your lower-body muscles.
Lastly, you can also perform the bar