Barbell Lunge

A forward lunge with a barbell across the upper back, training the quads and glutes one leg at a time.

How to do it

1. Place a barbell across your upper back and stand tall.
2. Step forward with one leg into a long stride.
3. Lower your back knee toward the ground until your front thigh is parallel.
4. Drive through your front heel to return to standing.
5. Complete reps on one side, then switch.

Tips

• Take a stride long enough that your front knee stays over your ankle.
• Keep your torso upright and core braced under the bar.
• Push the floor away through the front heel, not the toes.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Erector spinae, Glutes (medius), Hamstrings