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Barbell Lunge

Barbell Lunge

The Barbell Lunge is a fantastic compound exercise that targets multiple muscle groups, making it a great addition to any workout routine. It primarily works the lower body, including the quadriceps, hamstrings, glutes, and calves. The exercise also engages the core muscles for stability and balance. To perform the Barbell Lunge, you'll need a barbell and a squat rack. Start by placing the barbell across your upper back and shoulders, with your hands gripping the bar slightly wider than shoulder-width apart. Step forward with one leg, ensuring your feet are hip-width apart and your core is engaged. As you lower your body, bend both knees until your back knee is just above the ground, keeping your front knee in line with your ankle. Push through your front foot to return to the starting position and repeat on the other leg. The Barbell Lunge offers several benefits for both beginners and advanced fitness enthusiasts. It helps to improve leg strength, power, and stability, which can enhance athletic performance and everyday activities. The exercise also activates the glute muscles, helping to tone and shape the buttocks. Additionally, the Barbell Lunge can be modified by adjusting the weight or performing variations such as walking lunges or reverse lunges to target the muscles differently. Remember to warm up before attempting the Barbell Lunge and start with lighter weights to ensure proper form and technique. Gradually increase the weight as your strength and confidence improve. Incorporate the Barbell Lunge into your leg day routine or full-body workouts for a challenging and effective lower body exercise. As always, listen to your body and consult with a fitness professional if you have any concerns or questions. Happy lunging!


  • Start by standing with your feet shoulder-width apart, with a barbell resting on your upper back.
  • Take a step forward with your right foot, making sure to keep your torso upright and core engaged.
  • Lower your body down until your right knee is at a 90-degree angle, while also keeping your left knee slightly above the ground.
  • Push through your right heel and return to the starting position.
  • Repeat the movement with your left foot, alternating legs for the desired amount of repetitions.

Tips & Tricks

  • Focus on maintaining good posture throughout the exercise, with your core engaged and your chest up.
  • Start with a lighter weight and gradually increase the load as you become more comfortable with the movement.
  • Ensure that your knees do not collapse inward during the lunge; keep them aligned with your toes.
  • Control the movement by performing the lunge in a slow and controlled manner. Avoid rushing through the exercise.
  • To engage your glutes more, take a longer step forward during the lunge.
  • Incorporate variation by performing walking lunges or reverse lunges in addition to the traditional barbell lunge.
  • Warm up before performing barbell lunges to prepare your muscles and reduce the risk of injury.
  • Maintain proper breathing throughout the exercise: inhale during the descent and exhale during the ascent.
  • Give your body adequate rest between sets to allow for recovery and prevent excessive fatigue or muscle strain.
  • Consider working with a certified fitness trainer to ensure proper form and technique when performing barbell lunges.


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