Legs
The main muscle group listed for this exercise.
Exercise guide
Barbell Lunge
Barbell Lunge is an intermediate-level leg exercise performed with a barbell. It also involves the glutes.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Barbell Lunge also involves glutes.
Strength
Movement pattern: single-leg. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. li>
- Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Elevated Back Lunge
Elevated Back Lunge is an intermediate-level leg exercise performed with a barbell. It also involves the glutes.
View exerciseBarbell Walking Lunge
Barbell Walking Lunge is a beginner-friendly leg exercise performed with a barbell. It also involves the glutes.
View exerciseDumbbell Rear Lunge
Dumbbell Rear Lunge is an intermediate-level leg exercise performed with dumbbells. It also involves the glutes.
View exerciseBodyweight Walking Lunge
Bodyweight Walking Lunge is a beginner-friendly leg exercise. It also involves the glutes.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Barbell Lunge.
What muscles does Barbell Lunge work?
Barbell Lunge primarily trains the legs and also involves the glutes.
Is Barbell Lunge beginner-friendly?
It is listed as intermediate.
What equipment do I need for Barbell Lunge?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.