Lunge · Experienced
Barbell Forward Lunge
Stepping forward into a lunge with a barbell on your back, a hard single leg move for balance and strength.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- quads, glutes; also hamstrings, adductors
- Kit
- Barbell, Rack
- Dose
- 6 to 10 reps each side
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Unrack the bar onto your upper back and stand with your feet hip width apart.
While you move
- Step forward, land softly
- Back knee toward the floor
- Torso tall
- Push back to standing
Avoid
- Stepping too short
- Front knee caving in
- Leaning forward over the knee
Take care if you have trouble with your knees.