TETSUBarbell Lunge
The Barbell Lunge is a barbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
glutesupper legs
quadricepshamstringscalves
barbell
How to do the Barbell Lunge
- Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
- Take a step forward with your right foot, keeping your torso upright.
- Lower your body by bending your right knee until your thigh is parallel to the ground.
- Push through your right heel to return to the starting position.
- Repeat with your left leg, alternating legs for the desired number of repetitions.
Common questions
What muscles does the Barbell Lunge work?
The Barbell Lunge primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Barbell Lunge?
You need a barbell to perform the Barbell Lunge.
How many sets and reps of the Barbell Lunge should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Lunge works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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