A variation of the lunge that uses a barbell for added resistance.
- +Engages lower body effectively
- +Can help correct muscle imbalances
- +Promotes balance and coordination
- –Can strain knees if not performed correctly
- –May be difficult for beginners
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Abductors
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set bar in rack at chest height; place it across upper back (traps), not neck
- Grip just outside shoulders, brace core, lift out, and step back; feet hip-width, gaze forward
- Take a long step forward with one foot; toes and hips facing forward
- Lower by bending both knees; keep torso upright and core tight
- Front knee tracks over toes; rear knee drops toward floor
- Descend until front thigh is about parallel; don’t slam the back knee
- Drive through the front heel/midfoot to stand and step back to start
- Alternate legs; move controlled, avoid knee cave, inhale down, exhale up