Barbell lunge: How to Do It, Muscles Worked

Step by step

Rest the bar on your upper back, chest up.
Step forward and lower until your back knee nears the floor.
Push through your front heel to stand and return.

What you should feel

A strong push in the front thigh and buttock; your front knee and lower back should not ache.

Common mistake

Leaning forward and letting the front knee cave in; keep your chest tall and your knee over your toes.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Quads Glutes

Helps

Hamstrings Inner thighs

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Bulgarian split squatQuads, Glutes

Walking lungeQuads, Glutes

Step-upQuads, Glutes

Dumbbell split squatQuads, Glutes

Dumbbell reverse lungeQuads, Glutes

Dumbbell step-upQuads, Glutes

Questions

What muscles does the barbell lunge work?

Barbell lunge mainly works your quads and glutes. It also helps your hamstrings and inner thighs.

Can I do the barbell lunge at home?

Not easily, it needs this: barbell. At home, try instead: bulgarian split squat, walking lunge, and step-up.

How many sets and reps of the barbell lunge?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Barbell lunge