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Barbell Lunge
BarbellIntermediatePushCompound
Amigo Pick One leg at a time under a loaded bar. It builds your legs and evens out side-to-side imbalances.
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Estimated starting range low
115.5–154.5 lb × 8–12 Typical for your bodyweightHow to do it
- 1This exercise is best performed inside a squat rack for safety. To begin, set the bar on a rack just below shoulder level. Once the bar is loaded, step under it and place it across the back of your shoulders, slightly below the neck.
- 2Hold the bar with both hands and lift it off the rack by pushing through your legs while straightening your torso.
- 3Step away from the rack. Step forward with your right leg and lower into a lunge by bending both knees, keeping your torso upright and your balance steady. Inhale as you go down. Do not let your front knee travel far past your toes, which can place unnecessary stress on the knee joint.
- 4Push mainly through the heel of your front foot to return to the starting position as you exhale.
- 5Repeat for the recommended amount of repetitions, then perform the movement with the left leg forward.
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