In this lesson, you’ll learn how to do barbell lunges. The barbell lunge is one of my favorite exercises for working the quadriceps and gluteus muscles. Barbell lunges can be done one-sided (training one leg at a time) or alternated (switching between left and right legs). In this lesson, we’ll focus on the one-sided barbell lunge.
Another variation is the walking barbell lunge, which targets the front leg even more. However, since barbells are quite wide, I prefer doing walking lunges with two dumbbells instead.
You can find more exercises for leg muscles in the Weight Training Main section.
Execution
- Stand upright with the barbell resting on your rear delts. Keep your upper body straight, core engaged, and legs straight, looking directly forward.
- I recommend doing barbell lunges in front of a mirror, as it helps you maintain proper posture throughout the movement.
- Step forward with one leg, keeping the foot close to the ground as you move.
- Lower your hips until the knee of your back leg gently touches the floor, and inhale as you descend.
- Use something soft—like a yoga mat, pillow, or foam pad—to protect your knee.
- The knee should touch the floor lightly but should not bear your weight.
- Push through your front foot to return to the starting position and exhale as you rise.
- Your front leg should carry most of the weight.
- Keep your torso upright and avoid leaning forward or backward.
- Repeat the movement for the desired number of reps before switching legs.
Advice
- To improve your Wushu horse and bow-stance endurance, use light weight and perform 20 to 30 repetitions.
- You can substitute one-sided barbell lunges with walking dumbbell lunges for variety.
- Move slowly and with control.
- Use a squat rack to safely lift the barbell into position.
Suggestions
Leg Muscle Exercises:
