Barbell Lunge Exercise Guide: How to Master Barbell Lunges

Barbell lunges are a weighted variation of the forward lunge, a bodyweight exercise that involves stepping forward and lowering yourself until your front leg and back leg are both bent at a roughly 90-degree angle. Barbell lunges are a great supplementary exercise to other lower-body exercises such as deadlifts, walking lunges, reverse lunges, lateral lunges, and split squats. If you're looking to add weighted lunges to your home workout but don't own a barbell, kettlebell lunges and dumbbell lunges offer similar benefits.

When performed correctly, barbell lunges target several muscle groups in your lower body.

1. 1. Quadriceps: The quadriceps is located at the front of the thigh muscle. It is actually a group of four muscles that comprise the strongest muscle group in the body. Strong quads help you maintain balance and increase your mobility.
2. 2. Glutes: Your gluteus maximus is the largest muscle that makes up your buttocks. Healthy glutes strengthen your core and offer stability for a wide array of exercises.
3. 3. Hamstrings: Your hamstrings are the tendons at the back of the thigh that attach your thigh muscle to your thigh bone. Healthy hamstrings offer support to the knee joint, can help ease knee pain, and increase your balance and mobility.
4. 4. Hip flexors: Your hip flexors are a group of muscles located at the top of the thigh. They are responsible for a wide range of motion in your lower body. Leg workouts like the barbell lunge help strengthen your hip flexors so you can perform everyday movements with ease.

For barbell lunges, begin with 2–3 sets of 5–10 repetitions on each side. Choose your weight based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Set up a barbell inside or outside of the squat rack according to your height. The barbell should be slightly lower than your shoulders. You should have enough space to take a couple of steps backward after unracking the barbell.
2. 2. While facing the barbell, step underneath the barbell and place your hands on both sides of it. The barbell should rest on the muscles of your upper back. Rotate your shoulders outward to engage your lats and upper back.
3. 3. Un-rack the barbell and take a couple of steps backward to ensure you have enough room to complete the lunge. Your posture should be tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
4. 4. Evenly distribute your weight and grip the floor with your feet to create a stable position. Pre-tension your shoulders and hips and engage your core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position.
5. 5. While maintaining a neutral spine and an upright chest position, take a step forward and land in a heel-to-toe manner. While maintaining a stable foot position, bend your hips, knees, and ankles to lower toward the floor until your back knee is an inch or two from the ground.
6. 6. Your front foot should be neutral with your weight evenly distributed. Your front knee should be directly over your big toe. Your rear hip should be over your rear knee, and you should be on the ball of your back foot with your heel off of the ground.
7. 7. At the bottom of the lunge, both of your legs should be bent at a roughly 90-degree angle. Your shoulders should finish over your hips. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any of it. Pause at the bottom of the lunge.
8. 8. While keeping your chest high, begin the backward movement by pushing your entire foot into the ground. Use your glute and quad to push back to an upright position. Place emphasis on pushing through your midfoot and heel while keeping your toes engaged.
9. 9. Both legs should finish next to each other as you return to the starting position. At the end of each repetition, your shoulders should finish directly over your hips. Repeat on the opposite leg or the same leg for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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