Lunge (Barbell)

A unilateral lower body exercise performed while holding a barbell across the shoulders to build single-leg strength and correct leg imbalances.

Instructions

1. Set the barbell in a squat rack at approximately shoulder height.
2. Step under the barbell and position it across your rear deltoids and upper back.
3. Grasp the barbell with both hands slightly wider than shoulder-width.
4. Unrack the barbell by pushing with your legs and standing upright.
5. Step away from the rack with controlled steps.
6. Step forward with one leg, lowering your body by bending both knees.
7. Lower until your rear knee nearly touches the ground and your front thigh is parallel to the ground.
8. Push through your front heel to drive back to the starting position.
9. Repeat with alternating legs for the desired number of repetitions per leg.

Tips

• Keep your torso upright throughout the movement to maintain balance and proper form.
• Avoid allowing your front knee to extend beyond your toes as this places excessive stress on the knee joint.
• Drive through your heel of the front leg to maximize quadriceps and glute activation.
• This unilateral movement reveals and corrects leg strength imbalances.
• Maintain good posture with your shoulders back and chest up throughout the movement.
• Start with lighter weight to master the movement pattern before increasing load.