Barbell Forward Lunge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Barbell
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Forward Lunge is a compound lower-body exercise that primarily targets the quads while also engaging the glutes as a secondary muscle group. Performed with a barbell placed across the upper back and shoulders, it involves stepping forward into a lunge position, lowering the back knee toward the ground, and then pushing through the front foot to return to the starting stance. This movement challenges balance, stability, and coordination while building strength and muscle in the legs and glutes, making it effective for overall lower-body development.
How to Perform
Stand with your feet about shoulder-width apart and position yourself so the barbell rests securely across your upper back and traps. Grip the bar slightly wider than shoulder width.
Lift the barbell off the rack by extending your legs partially and step backward to create space, keeping the bar stable and close to your upper back.
Keep your torso upright and take a controlled, long step forward with one leg while the other leg remains stationary behind you.
Inhale and slowly bend both knees to lower your body toward the ground, ensuring your back knee stops just above the floor.
Exhale and press through the heel of your front foot to rise back to a near-standing position, straightening the front leg without locking the knee.
Step back to return to your starting stance, then alternate legs and repeat for the desired number of repetitions.
Maintain a tight core and neutral spine throughout the movement, avoiding leaning forward or letting the front knee collapse inward.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the movement to maintain balance and protect your lower back.
Step forward with a controlled, steady motion instead of rushing to prevent knee strain.
Ensure your front knee stays aligned over your ankle and does not extend past your toes.
Avoid leaning your torso forward; keep your chest up and shoulders back.
Do not let your back knee slam into the ground; control the descent to protect the joint.
Maintain even weight distribution between the front and back leg to maximize quad and glute activation.
Avoid using excessively heavy weights that compromise form and stability.
Keep your gaze forward to help maintain proper posture and balance.
Do not let your front foot roll outward or inward; keep it facing forward.
Focus on a full range of motion for both legs to optimize strength and muscle development.
How Not to Perform
Do not let your front knee collapse inward or extend beyond your toes.
Do not lean your torso forward or round your back.
Do not take steps that are too short or too long, which can reduce quad engagement.
Do not allow your back knee to slam into the ground.
Do not use momentum to lift yourself; rely on controlled muscle contraction.
Do not let your shoulders shrug or barbell slide forward on your back.
Do not shift weight excessively onto your back leg; keep the front leg engaged.
Do not lock your front knee at the top of the movement.
Do not look down; keep your gaze forward to maintain balance.
Do not use a barbell that is too heavy, which compromises form and increases injury risk.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
