Lunge with Barbell

Lunges with Barbell

Barbell lunges are a great compound exercise that targets your quadriceps, hamstrings, glutes, and calves. Here’s a step-by-step guide on how to perform barbell lunges with proper form:

Video Instructions On How To Do Lunges with Barbell

Equipment Needed:

  1. Barbell
  2. Weight plates
  3. Squat rack or a cleared space


  1. Set Up:
    • Load an appropriate amount of weight onto a barbell. The weight will depend on your fitness level and goals.
    • Place the barbell on a squat rack at about chest height. Ensure the bar is evenly loaded with weight on both sides.
  2. Body Positioning:
    • Stand facing the barbell with your feet shoulder-width apart.
    • Step forward with one foot, positioning it far enough in front so that when you lower your body, both knees form a 90-degree angle.
    • Your back foot should be on the toes, and your front foot should be flat on the ground.
  3. Grasp the Bar:
    • Reach forward and grip the barbell with both hands, slightly wider than shoulder-width apart. Your palms should be facing forward.
  4. Lift the Bar:
    • Lift the barbell off the rack and take a step or two back to clear the squat rack.
  5. Lunge:
    • Lower your body by flexing the knee and hip of your front leg. Descend until your rear knee nearly touches the ground.
    • Ensure that your front knee is directly above your ankle, and your back knee is hovering just above the ground.
    • Keep your torso upright, and your back straight. Avoid leaning forward.
  6. Push Back Up:
    • Push through the heel of your front foot to raise your body back up to the starting position.
    • Bring your rear leg forward to return to a standing position.
  7. Repeat:
    • Complete the desired number of repetitions on one leg before switching to the other.
  8. Breathing:
    • Inhale as you lower your body into the lunge.
    • Exhale as you push back up to the starting position.
  9. Tips:
    • Keep your core engaged throughout the movement for stability.
    • Maintain a controlled pace, focusing on proper form.
    • Start with a lighter weight to ensure you have the technique down before adding more resistance.
  10. Safety Precautions:
    • If you’re new to this exercise, it’s advisable to have a spotter or use safety bars in case you need assistance.

Remember, it’s essential to start with a weight that allows you to maintain good form. As you become more comfortable and stronger, you can gradually increase the weight.