At a glance
| Equipment | Barbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Lunge |
| Primary muscle | Glutes |
| Also works | Lower Back, Glute Med, Hamstrings |
The movement, step by step.
- Unrack a light bar onto the upper back with safeties available and enough room to step.
- Step forward, bend both knees to a controlled depth, then push through the front foot to return.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep enough width between the feet to balance.
- Drive through the working foot rather than bouncing.
Common mistakes
- Stepping on a tightrope and losing balance.
- Allowing the front knee to collapse inward.
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Barbell - Lunge, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.