Barbell Lunge

Barbell Lunges · Back-Rack Lunge

CompoundPush forceLungeIntermediate

Barbell Free weights

The barbell lunge places a loaded bar across the upper back, allowing heavier loading of the single-leg pattern at the cost of greater balance and bracing demands. Set the bar on the traps, step into the lunge, and lower under control while keeping the chest up and core tight. Drive through the front heel to return, making it a strong choice for adding lower-body strength once the bodyweight pattern is mastered.

Mechanic

Compound

Load type

Weighted

Unilateral

Yes

Utility

Basic

Video guide ↗

legslungequadsglutesunilateralbarbell