Lunges with a barbell
Barbell lunges, also known as barbell lunges, are an effective lower body exercise that provides an ideal way to improve strength and stability. This exercise is suitable for both beginners and advanced practitioners. If you're looking for an exercise that also enhances explosiveness and coordination, jumping lunges are a great alternative.
Necessary equipment
Lunges with a barbell - the correct execution
- Choose a grip width that is comfortable for you, at least shoulder width.
- Stabilize your shoulders by trying to bend the barbell upwards
- Place the barbell on the delta muscle (neck muscles)
- Lift the barbell from the bar with a stable torso and take a small step backwards
- Put one foot in normal step size backwards
- Lower the back knee towards the floor
- Remain stable and upright in the upper body
- Stretch both legs and bring the leg back to standing position
- Change sides after each repetition
- The training weight for this exercise is the sum of the barbell's own weight and the additional weight plates
The exercise Lunges is intended to be used as a hypertrophy exercise.
Which muscles are trained by Lunges?
Primary trained muscles for Lunges
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Quadriceps - The quadriceps femoris is the large muscle at the front of your thigh. It extends your knee.
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Alternative variants of Lunges with a barbell:
Unilateral Lunges
In contrast to barbell lunges, unilateral lunges focus the weight on just one leg, which challenges balance. This variation allows for more targeted loading and can be particularly beneficial in rehabilitation or when addressing strength imbalances.
Unilateral Lunges - the correct execution
- Start in a step position with the left leg in front
- Bring the right knee to the floor
- The left foot is evenly loaded
- Keep the upper body upright
- Stretch both legs
Similar exercises to Lunges
Jumping Lunges
Jumping lunges are a dynamic variation of the classic lunge, in which a jump is performed between switching legs. Similar to jump squats, this exercise trains the entire leg and glute muscles while simultaneously promoting coordination and balance. The inclusion of jumps also increases the heart rate and strengthens the cardiovascular system. Jumping lunges are particularly well-suited for HIIT workouts or as an addition to strength training sessions.
Barbell Back Squats
Back squats are one of the fundamental exercises in strength training. They are typically performed with a barbell, allowing for progressive overload. Back squats primarily target the thigh muscles, particularly the quadriceps and glutes. Additionally, they strengthen the core and lower back, as these muscles are crucial for stability and control during the exercise.
Back squats are among the most well-known foundational exercises in strength training, as they promote overall body strength and stability, improve functional movements in daily life, and, when combined with other strength exercises like deadlifts or lunges, provide an excellent foundation for leg training.
Bodyweight Squats
The bodyweight squat is probably the most well-known fitness exercise in the world. It strengthens your legs and glutes. However, it is not as easy to perform as it looks. Many still think that it's bad to push the knees beyond the toes. This myth has long been debunked. Much more important is that you perform the movement slowly and controlled, gradually increasing it. If you can perform 20-30 bodyweight squats, then goblet squats, barbell squats, or assisted single-leg squats could be a great progression.
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