How to do the Barbell Lunge
Barbell Lunge is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Barbell Lunge demonstration · © GymiaFit
Barbell Lunge at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Lunge step by step
- 1Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
- 2Take a step forward with your right foot, keeping your torso upright.
- 3Lower your body by bending your right knee until your thigh is parallel to the ground.
- 4Push through your right heel to return to the starting position.
- 5Repeat with your left leg, alternating legs for the desired number of repetitions.
Barbell Lunge — questions
What muscles does the Barbell Lunge work?
The Barbell Lunge primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Barbell Lunge?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Lunge suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Lunge?
Barbell Clean-grip Front Squat, Barbell Front Chest Squat, Barbell Front Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Lunge demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.