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Exercise guide
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Barbell Lunges

Barbell Lunges exercise illustraion diagram
Equipment required
Primary muscle group(s)
Barbell Lunges exercise muscle groups Barbell Lunges exercise primary muscle groups Barbell Lunges exercise secondary muscle groups Barbell Lunges exercise secondary muscle groups Barbell Lunges exercise secondary muscle groups Barbell Lunges exercise secondary muscle groups
  1. Set up a  barbell on a rack  at just below shoulder level.
  2. Step under the bar placing the back of your shoulders under it. Do not rest the bar on your neck.
  3. Grip the the bar using an overhand grip with your elbows bent to90 degrees or slightly more. Less of an angle means your hands are too close together which can cause instability of balance.
  4. Lift the barbell clear of the rack by  pushing with your legs, while straightening your torso.
  5. Step away from the rack.
  6. Step forward with your right leg and squat down through your hips. Keep your back straight  and be careful to maintain your balance. Inhale as you lower yourself.
  7. Continue lowering your body until your left knee is nearly touching the floor.
  8. Return to the start position b pushing through your heel,exhaling as you do so.
  9. Complete all the repetitions for one leg before switching.
This exercise requires a great deal of balance. If you suffer from balance problems, it is best either avoid it, or just use your own body weight while holding on to a steady object. Never perform any exercise with a barbell on your back if you suffer from balance problems. For safety, this exercise is best performed inside a squat rack.
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Related exercises to discover

Barbell lunges is a gym work out exercise that targets quadriceps and also involves abs and calves and glutes & hip flexors and hamstrings. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Powerbag / sandbag lunges, wall angels and single / one leg bench bodyweight squats are related exercise that target the same muscle groups as barbell lunges. Visit our free illustrated exercise directory for more exercises to try in your workouts.

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
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