Barbell Lunge

What it is

This is a powerful compound movement that builds lower body strength and stability. It primarily targets your quadriceps, with significant engagement from your glutes, hamstrings, and calves. You perform it using a barbell, stepping forward into a lunge position while maintaining an upright torso. This exercise is effective for developing balanced leg strength.

Technique tips

• Set the bar just below shoulder height for a safe lift-off.
• Keep your torso upright and core engaged throughout the movement.
• Step forward and lower until both knees are bent at 90 degrees.
• Prevent your front knee from extending past your toes.
• Inhale as you descend, exhale while pushing back to standing.
• Drive through your front heel to return to the starting position.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.