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Quads ยท Lunge

Barbell Lunge

A compound lunge exercise for the quads and glutes, done with a barbell. It also works the adductors and hamstrings.

Barbell Compound Reps and weight One side at a time Also called: bb lunge
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Quads and Glutes

Do most of the work.

Secondary

Adductors and Hamstrings

Help during each rep.

  • QuadsFront of the thighsPrimary
  • GlutesHips and seatPrimary
  • AdductorsInner thighsSecondary
  • HamstringsBack of the thighsSecondary

How to do it

  1. Set up the bar. Load it evenly on both sides, use collars, and start with a weight you can move with good form.
  2. Long enough step that the front shin stays near vertical.
  3. Lower the back knee straight down, trunk upright.
  4. Drive up through the front heel.
  5. Control every rep. Do all the reps on one side, then the other. Stop the set when your form changes.

Common mistakes

  • Too short a step. A longer step keeps the front shin nearer vertical.
  • Leaning forward. Keep the trunk upright.
  • Pushing off the back foot. Drive up through the front heel.

Barbell busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.