# Lunge (Barbell)

> A forward-stepping lunge with a barbell on your back that trains the quads and glutes one leg at a time.

Page: https://fitnessie.app/exercises/barbell-lunge/
Type: Barbell · Squat
Demo video: https://fitnessie.app/demos/lunge-barbell/fcacc74cc53003c8.mp4

## How to do it

1. Rest the bar on your upper back and stand with your feet about hip width.
2. Take a big step forward and plant the front foot.
3. Lower straight down until your back knee is just above the floor, torso upright and front knee over the ankle.
4. Drive through the front foot to return to standing.

## Key cues

- Bar across the upper back, chest up
- Big step, feet stay hip width apart
- Back knee hovers just off the floor
- Drive back through the front foot

## Common mistakes

- Short, cramped steps
- Back knee hitting the floor
- Leaning the torso far forward
- Front knee drifting well past the toes

## Muscles worked

- Primary: Quads, glutes and adductors

## Equipment

Barbell and squat rack.

## Variations

- [Lunge (Dumbbell)](https://fitnessie.app/exercises/dumbbell-lunge/)

## Programs that use it

- [PHUL](https://fitnessie.app/programs/phul/)

## References

- [StrengthLog: Barbell Lunge](https://www.strengthlog.com/barbell-lunge/)
- [ACE: Forward Lunge](https://www.acefitness.org/resources/everyone/exercise-library/8/forward-lunge/)