Step forward and lower your body into a single-leg lunge, primarily working the quadriceps. You hold a barbell across your upper back and drive back to standing using the front leg.
How to do the Lunge (Barbell)#
- Place a barbell across your upper back with feet about shoulder-width apart and brace your core.
- Take a controlled step forward with one leg to create a medium-length stride.
- Bend the front knee and hips to lower until the back knee is just above the floor and the front thigh is near parallel to the ground.
- Keep weight on the front foot and ensure the front knee tracks over the foot without moving far past the toes.
- Press through the front heel to return to the start position and repeat with the other leg.
Muscles worked#
- Primary: Quads, Glutes
- Secondary: Hamstrings, Adductors, Calves, Abs, Lower back
Common mistakes#
- Letting the front knee travel far past the toes.
- Leaning the torso forward instead of keeping the chest upright.
- Taking too short a step so the front thigh never reaches near-parallel.
- Pushing off primarily with the rear leg instead of driving through the front heel.
