Barbell Lunge

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, 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 first pushing with your legs and at the same time straightening your torso. Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Keep the working foot planted and choose a balanced, controlled range.

Barbell Lunge primarily trains the quadriceps and glutes. The exact demand depends on your setup, range, and chosen load.

Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight.

Related options include Barbell Full Squat, Barbell Hack Squat, Barbell Side Split Squat. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.