Quads · Barbell · Intermediate

How to do Barbell Lunge

The barbell lunge is a compound lower body exercise that targets the glutes, quadriceps, hamstrings, and calves. It involves stepping forward with a barbell on your upper back and lowering your body into a lunge position before returning to standing.

Primary muscles: Quads and Glutes
Also works: Hamstrings and Calves
Equipment: Barbell
Level: Intermediate
Category: Legs

How to do Barbell Lunge, step by step

Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
Take a step forward with your right foot, keeping your torso upright.
Lower your body by bending your right knee until your thigh is parallel to the ground.
Push through your right heel to return to the starting position.
Repeat with your left leg, alternating legs for the desired number of repetitions.

Station taken, or training at home? Alternatives to Barbell Lunge →

Muscles worked

Barbell Lunge works your quads and glutes as the main movers, with help from your hamstrings and calves.

Track Barbell Lunge in SPLYT

Barbell Lunge is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More quad exercises

All 114 quad exercises →

More with a barbell

Every barbell exercise → · The full exercise library →