Barbell Lunge
10 reps
Step forward, drop the back knee, then push back to standing.
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QUADS
Barbell Lunge
A loaded lunge with the barbell resting across your upper back. Like other lunges it hits the quads hard while working one leg at a time, and the bar both adds resistance and encourages a tall, controlled posture.
How to do it
- 1
Set the bar just below shoulder height and grip it wider than your shoulders.
- 2
Duck under to rest the bar on your upper back, unrack it, and step back to a hip-width stance.
- 3
Shift your weight onto your standing leg as the other steps forward.
- 4
Land heel first, plant the foot, and let the back heel lift off the floor.
- 5
Keeping your torso upright, lower the back knee toward the ground with the front heel down.
- 6
When the front thigh reaches parallel, push off the front foot to return to the start.