Barbell Lunges

Exercise Tips

  • Keep your chest back and your back straight in line with your hips

Barbell Lunges

This exercise targets your hamstrings and provides a moderate to high cardio benefit. It also works your glutes and quadriceps.

Muscle Group

Hamstrings, Gluteals (Glutes), Quadriceps (Quads)


2 Days a Week to
3 Days a Week



Cardiovascular Benefit

Moderate to High

Muscle Group: Hamstrings, Gluteals (Glutes), Quadriceps (Quads)

Equipment: Barbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Hamstrings

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a barbell behind your neck, resting on your shoulders. Grip the barbell with both hands next to your shoulders with an overhand grip.

  1. 1 Exhaling, take a step out with one
    foot for about two feet, bending your knee and keeping the other foot in the same place. Make sure not to
    extend your front knee past your ankle and to keep your back leg bent at the knee.
  2. 2 Inhale and return your leg back to starting position.
  3. 3Repeat steps one and two with the opposite leg.
  4. 4Repeat this exercise until you have completed all repetitions for the set, alternating legs.

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