Barbell Lunges

Primary Muscle


Secondary Muscle

Hamstrings, Glutes

Equipment Needed


Mechanics Type


Proper Exercise Technique

Step into the squat rack and adjust the pins so that you can easily clear the bar off. Position the bar on your lower traps and rear delts and lift the bar off the pins. Step back far enough so that you will be able to take a large step forward to perform this movement. Stand with your feet about shoulder width apart and take a large step forward with your right leg. As you are stepping forward, lower your body toward the ground until your opposite thigh is at least parallel to the floor. Once you reach the bottom, drive your body back up with the same leg until you are in a standing position. Repeat the motion with the opposite leg and continue to alternate until you reach muscular failure.

Tip: Maintaining proper form is very important on this exercise. Throughout the entire movement your back should be flat, head up and abs tight. Avoid twisting your upperbody and using jerky motions to lift the weight. Doing this will definitely put you at risk for an injury.

Starting Barbell Lunges Exercise