Quads exercise
Barbell Lunge
Forward lunge with a barbell on your back, for quads and glutes.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBarbell
- TypeCompound
- MovementLunge
- LevelIntermediate
- Quads
- Glutes
- Barbell
How to do the Barbell Lunge
4 steps, in the order you do them.
- Rest the bar on your upper back and stand with your feet hip-width apart.
- Take a long step forward and lower until both knees are at about 90°.
- Keep your torso upright and your front knee in line with your foot.
- Push through your front heel to return to the start and alternate legs.
Muscles worked
Alternatives to the Barbell Lunge
They work the quads with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
More quads exercises
Barbell Split SquatQuads · Barbell
Barbell Bulgarian Split SquatQuads · Barbell, bench, and rack
Barbell Step UpQuads · Barbell and other
Alternating Lunge JumpQuads · Bodyweight
Frequently asked questions
What muscles does the Barbell Lunge work?
The Barbell Lunge works mainly the quads. It also works the glutes and the hamstrings.