Lunge

Barbell Lunge Exercise

Target Muscle: Quadriceps (Thighs)

Workout Mechanics: Compound | Workout Force: Push Exercise | Utility: Auxiliary

Stablizer Muscle: Erector Spinae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus

Synergists: Gluteus Maximus, Adductor Magnus, Soleus

Lunge Instructions

Lunge Technique

Clean bar from floor or dismount bar from rack. From a rack with barbell upper chest height, position bar on the back of the shoulders and grasp barbell to sides.

Lunge Form

Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.

Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.

Related Barbell Exercises
1. Lunge, Rear Lunge
2. Lunge, Side Lunge
3. Lunge, Walking Lunge
4. Single Leg Split Squat
5. Single Leg Split Squat, Side Split Squat
6. Single Leg Split Squat, Single Leg Squat
7. Single Leg Split Squat, Split Squat
8. Squat
9. Squat, Front Squat
10. Squat, Full Squat
11. Squat, Hack Squat
12. Squat, Safety Squat
13. Step-up