Form cues
- Stay tall
- Front heel stays down
- Track knees over toes
- Control the descent
Exercise
Barbell Lunge
Upper legs, barbell
A lower-body lunge with a barbell on your upper back that trains the glutes, quads, and hamstrings one leg at a time.
Target: glutes. Also works: quadriceps, hamstrings, calves.
Steps
- Set the barbell across your upper back and stand tall with feet hip-width apart.
- Brace your core and take a controlled step forward with one foot.
- Lower your body until both knees bend and your back knee moves toward the floor.
- Keep your front foot flat and your torso upright at the bottom position.
- Push through the front foot to stand back up and bring your feet together.
- Repeat on the other side, alternating legs each rep.
Common mistakes
- Taking such a short step that the front knee shoots far past the toes.
- Leaning the torso forward as you lower.
- Letting the front knee cave inward.
- Pushing off the back foot instead of driving through the front foot.
Breathing
Inhale as you step forward and lower down, then exhale as you push back to standing.
In the app, search for Barbell Lunge and add it to a workout.