How to Do Barbell Lunge

Barbell Lunge is a quads exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Lunge

  1. 01Unrack the barbell across the upper traps and take a large step forward with one leg.
  2. 02Lower the hips vertically until the back knee is just above the floor and the front thigh is parallel.
  3. 03Keep the torso upright and the core braced to prevent the barbell from tilting.
  4. 04Drive forcefully through the front mid-foot to return to the starting standing position.
  5. 05Alternate legs or complete all reps on one side before switching.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Lunge

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

For female athletes, ensure the front knee tracks directly over the second toe to prevent valgus collapse during the high-force drive phase.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Lunge questions

What muscles does Barbell Lunge work?

Barbell Lunge is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Barbell Lunge correctly?

Unrack the barbell across the upper traps and take a large step forward with one leg. Lower the hips vertically until the back knee is just above the floor and the front thigh is parallel. Keep the torso upright and the core braced to prevent the barbell from tilting. Drive forcefully through the front mid-foot to return to the starting standing position. Alternate legs or complete all reps on one side before switching.

What is the A90 coach tip for Barbell Lunge?

For female athletes, ensure the front knee tracks directly over the second toe to prevent valgus collapse during the high-force drive phase.

Is Barbell Lunge suitable for beginners?

Barbell Lunge is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Lunge?

Barbell Lunge uses barbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes barbell lunge into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime