Barbell Lunge

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Barbell Lunge

Instructions

Preparation

Clean bar from floor or dismount bar from rack. From rack with barbell upper chest height, position bar on back of shoulders and grasp barbell to sides.

Execution

Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.

Comments

Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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