Barbell Lunges
Barbell lunges are a compound lower body exercise targeting the quadriceps, glutes, and hamstrings. Performing alternating forward lunges with a barbell increases the load demands on the lower body and improves unilateral leg strength and balance.
How to do it
- Stand with a barbell resting across your upper back and your feet hip-width apart.
- Take a large step forward with one foot, planting it firmly on the ground.
- Lower your back knee toward the ground until both knees are bent at approximately 90 degrees.
- Push through your front heel to return to the starting position.
- Alternate legs with each repetition and continue for the desired number of repetitions.
Form cues
- Keep your chest tall and core braced throughout the movement.
- Take a large enough step forward to keep your front shin vertical.
- Lower your back knee gently toward the floor.
- Drive through your front heel to push yourself back up.
Breathing: Inhale as you step forward and lower down, then exhale firmly as you push through your front heel to return to the starting position.
Common mistakes
- Taking steps that are too short, which places excessive strain on the front knee joint and reduces lower body muscle engagement.
- Allowing the front knee to cave inward, which creates instability and places unnecessary stress on the ligaments.
- Slapping the back knee down onto the floor too hard, which can cause bruising or discomfort and indicates a lack of control.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, calves.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps per leg, rest 75 seconds
Lose weight
3 sets × 10–12 reps per leg, rest 60 seconds
Build muscle
3–4 sets × 8–10 reps per leg, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you have knee or lower back discomfort, ease off or choose a gentler bodyweight option.
- Check with a professional if you feel sharp pain during loaded lunges.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel barbell lunges working?
You should feel tension primarily in the quadriceps of your front leg and your glutes, with some work in your hamstrings and calves for stabilization.
Why is my front knee hurting during lunges?
Knee discomfort often happens if your step is too short or if your front knee drifts too far forward past your toes. Try taking a slightly longer stride.
How often can I do barbell lunges in a week?
For most beginners, 1 to 2 sessions per week providing at least 48 hours of recovery between leg workouts is a great place to start.