Barbell Lunge
Builds your quads while improving balance and single leg strength. It carries over well to walking, stairs, and heavier squats.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with the barbell on your upper back (low-bar or high-bar position), feet hip-width apart, and brace your core.
- 02
Take a controlled step forward and keep your chest up and your back neutral.
- 03
Lower yourself straight down until your back knee comes close to the floor and your front thigh is approximately parallel to the ground, with your knee aligned with your toes.
- 04
Drive up through your front foot and return your leg to the starting position while maintaining tension and balance.
- 05
Repeat with the other leg and keep the barbell stable without rotating.
Beginner's guide
§ 03 · GuideBuilds your quads while improving balance and single leg strength. It carries over well to walking, stairs, and heavier squats.
You should feel it mostly in your front quad and glute, with your core working too. It should not be felt as lower back strain or sharp knee pain.
A common mistake is taking too short a step, letting the knee and weight drift too far forward. Use a comfortable stride and keep pressure through the whole foot.
How to get started at the gym
§ 04 · SisuLiftBarbell Lunge is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsUse a step length that keeps your front knee aligned with your toes and prevents your weight from shifting onto the balls of your feet. Keep the barbell secure on your upper back with your shoulder blades pulled back and down to prevent your upper body from leaning forward.
The barbell lunge emphasizes the quadriceps and requires strong core bracing and good hip control.
More exercises: Quadriceps
§ 06 · Same muscles
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