Barbell Lunge

Watch the video below to see a demonstration of proper form and technique for the barbell lunge exercise. You can also check out some more quads exercise videos or find exercises for other muscle groups.

Instructions for Barbell Lunge

To perform a set of barbell lunge:

1. Starting Position

   Stand beneath a racked barbell with your feet shoulder width apart, knees slightly bent and the bar resting at the top of your back. Grip the barbell with a pronated grip at whatever is a comfortable width. Gripping the barbell tightly, drive into the ground to stand upright with the barbell. Step back into the cage or into the middle of the lifting platform. Your trunk should be in a neutral position at all times.

2. Eccentric (Lowering) Motion

   Take a large step forward with your left leg and absorb the momentum into this leg by bending the knee and lowering your body under control. Keep lowering until both knees are bent to almost 90 degrees and your right knee is just off the ground.

3. Bottom Position

   Pause at the bottom position for a 2 sec count while maintining whole body tension and the alignment of your trunk.

4. Concentric (Upward) Motion

   Drive into the ground with your left foot to explosively propulse your body back to the standing position. Your trunk should move as a unit with no part lagging behind any other. Remember to breathe normally throughout the entire movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of barbell lunge repetitions for each side before re-racking the barbell.

This completes one set of barbell lunge.