Barbell Lunge
Barbell Lunge is a compound strength exercise using barbell that trains the quadriceps.
StrengthBarbellIntermediateCompoundPush
Primary muscles: Quadriceps
Secondary muscles: Adductors, Calves, Glutes, Hamstrings
How to do it
- This exercise is best performed inside a squat rack for safety. To begin, set the bar on a rack just below shoulder level. Once the bar is loaded, step under it and place it across the back of your shoulders, slightly below the neck.
- Hold the bar with both hands and lift it off the rack by pushing through your legs while straightening your torso.
- Step away from the rack. Step forward with your right leg and lower into a lunge by bending both knees, keeping your torso upright and your balance steady. Inhale as you go down. Do not let your front knee travel far past your toes, which can place unnecessary stress on the knee joint.
- Push mainly through the heel of your front foot to return to the starting position as you exhale.
- Repeat for the recommended amount of repetitions, then perform the movement with the left leg forward.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Barbell Lunge from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
