Barbell Lunge

Technique

Stand upright holding a barbell across your upper back. Step forward into a lunge, lowering your back knee toward the floor while keeping your front shin vertical. Push through the front heel to return to standing. Alternate legs or complete all reps on one side before switching.

Steps

1. Position the barbell securely across your upper back
2. Brace your core and step forward with one foot
3. Lower your back knee toward the floor while keeping your front shin vertical
4. Push through your front heel to return to standing
5. Repeat on the opposite leg or complete the set before switching sides

Common mistakes

• Taking a step too short to keep the front shin vertical
• Allowing the front knee to collapse inward
• Pushing primarily through the back foot
• Losing an upright, braced torso

Variations

• Alternating barbell lunge
• Barbell walking lunge
• Barbell reverse lunge
• Front-rack barbell lunge

FAQ