Barbell Lunges
- Set up a barbell on a rack at just below shoulder level.
- Step under the bar placing the back of your shoulders under it. Do not rest the bar on your neck.
- 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.
- Lift the barbell clear of the rack by pushing with your legs, while straightening your torso.
- Step away from the rack.
- 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.
- Continue lowering your body until your left knee is nearly touching the floor.
- Return to the start position b pushing through your heel,exhaling as you do so.
- 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. Barbell split squats, leg presses / machine squat press and resistance band lying leg extensions 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.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Coach or trainer? Turn these exercises into illustrated workout plans your clients will love – and share as printable PDFs or online. Free to use!
Curious about yoga? Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
