Quads
Barbell Lunge
The Barbell Lunge is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 17% and quads (vastus medialis) 15%.
Also known as: barbell walking lunge
How to do it
- Set the bar on your upper traps from a rack, grip just outside the shoulders and step back to a hip-width stance.
- Take a long step forward with one leg, landing heel first.
- Lower straight down until the back knee is just above the floor and the front thigh is parallel.
- Push through the front heel to step back to the start.
- Alternate legs each rep.
Tips
- Keep the torso upright and the bar level.
- Step long enough that the front shin stays close to vertical.
Common mistakes
- Placing the front foot in line with the back foot, as if on a tightrope.
- Slamming the back knee into the floor.
- Pushing off the back foot instead of the front heel.
Muscles worked by the Barbell Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Stepping forward means braking with the quads. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Barbell Lunge alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Barbell Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius, adductors and quads (rectus femoris) assist.
Is the Barbell Lunge good for beginners?
The Barbell Lunge is rated intermediate. If you are new, learn the Dumbbell Walking Lunge first and build up from there.
What is a good alternative to the Barbell Lunge?
For example the Barbell Walking Lunge, Dumbbell Walking Lunge and Forward Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Barbell Lunge harder?
Add weight or reps, or move on to the Bulgarian Split Squat (Barbell).
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.