How to do a Barbell Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Barbell Lunge
Target muscles worked
Instructions for Proper Form
Barbell Lunge is a weighted variation on the standard Lunge. Similar to other lunges, this exercise primarily targets the quadriceps. By using a barbell you can add more resistance than just bodyweight. In addition to increasing resistance, the use of a barbell can also improve your form and posture while performing this exercise.
- Set the barbell just below shoulder height and grab ahold the barbell outside shoulder-width apart.
- Quarter squat underneath the barbell to place it on the base of your neck before unracking and stepping back to plant your feet hip-width apart.
- Shift your weight to your stance leg as the other leg begins to step forward.
- Initiate contact with the stepping legs heel until the foot is firmly planted and the back heel is lifted off the floor.
- While maintaining an upright rigid torso, descend your back knee to the ground keeping your front heel down.
- Raise your back knee once the front thigh has become parallel with the floor and push off your front forefoot to return to the starting position.
Common Form Mistakes
Not Deep Enough
Make sure you’re dropping your knee to the ground. Limiting your range of motion will make this exercise less effective. You don’t need to slam your knee down. Aim for a controlled tap, or 1-2 inches off the ground.
Improper Distance
The exact distance for an ideal lunge varies for everyone, but it’s incredibly important. A small step can lead to more tension on your knee, as well as a narrow base of support. A long step can also lead to instability. Both will increase your risk of injury, and make the exercise less effective. If you’re struggling with lunge distance, start with a position where you feel stable, and experiment with small adjustments until you find the distance you’re comfortable with.
Knees Not Inline with Toes
If your knees aren’t inline with your toes, this can place tension on your knee. This can increase your risk of injury. Make sure that as you drop into your lunge, your knees and toes are inline.
Weight & 1 Rep Max Calculator
Average Barbell Lunge standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps30lbs1 Rep Max40lbs
- intermediate8reps35lbs45lbs
- advanced8reps45lbs55lbs
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Alternatives & Variations to Barbell Lunge
1. Dumbbell Lunge
97.6 mSCORESWAPPED 15,836 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
2. Leg Extension
99.4 mSCORESWAPPED 10,429 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
3. Leg Press
99.7 mSCORESWAPPED 7,122 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
4. Dumbbell Squat
94.1 mSCORESWAPPED 4,570 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
5. Lunge
90.8 mSCORESWAPPED 4,145 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
6. Back Squat
99.3 mSCORESWAPPED 4,132 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
7. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 2,707 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
8. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 2,598 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
9. Bulgarian Split Squat
91.2 mSCORESWAPPED 2,329 TIMESBulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It’s a compound exercise that primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power and stability in your lower body.
10. Air Squats
92.1 mSCORESWAPPED 2,287 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.