Barbell Lunges

Learn how to do Barbell Lunges with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 6 Quadriceps GlutesHamstringsDeep Core Olympic Barbell

Barbell Lunges is an Olympic Barbell exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Deep Core. It has a MET value of 6, meaning a 70 kg person burns approximately 210 kcal in a 30-minute session.

How to Do Barbell Lunges

How to perform this exercise correctly

1 - Load the bar properly for the given reps and don't forget to secure it before placing it on your shoulders.

2 - Stand with one foot slightly ahead and the other slightly behind.

Nice, you're in the starting position

3 - Now, bend your knee while breathing in.

4 - Return to the starting position while breathing out on the way up.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleQuadricepsSecondary muscleGlutesSecondary muscleHamstringsSecondary muscleAbs
EquipmentOlympic Barbell

Calorie Calculator

MET 6
Estimated burn
210 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Barbell Lunges

Type
Olympic Barbell exercise
Primary muscle
Quadriceps
Secondary muscles
Glutes, Hamstrings, Deep Core
MET value
6
Calories (30 min, 70 kg)
≈ 210 cal
Video quality
4K with male and female demonstrations

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Barbell Alternating Lunges
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Barbell Bulgarian Split Squat
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Barbell Bulgarian Split Squat

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FAQ: Barbell Lunges

What muscles does Barbell Lunges work?

Barbell Lunges primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Deep Core.

How do you do Barbell Lunges correctly?

How to perform this exercise correctly 1 - Load the bar properly for the given reps and don't forget to secure it before placing it on your shoulders.

Is Barbell Lunges good for beginners?

Barbell Lunges has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Barbell Lunges?

Barbell Lunges requires: Olympic Barbell.

What are the benefits of Barbell Lunges?

Barbell Lunges strengthens the Quadriceps, engages the Glutes and Hamstrings and Deep Core, builds functional strength using Olympic Barbell. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Barbell Lunges?

Similar exercises to Barbell Lunges include Alternating Single-Arm Dumbbell Thruster, Barbell Thruster, Bent-Over Bulgarian Split Squat with Dumbbells, Dumbbell Alternating Lunge. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Barbell Lunges better than Alternating Single-Arm Dumbbell Thruster?

Both Barbell Lunges and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Barbell Lunges uses Olympic Barbell, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Alternating Single-Arm Dumbbell Thruster
MET 6.5

Alternating Single-Arm Dumbbell Thruster

  • Dumbbells
Barbell Thruster
MET 7

Barbell Thruster

  • Short bar
Bent-Over Bulgarian Split Squat with Dumbbells
MET 6

Bent-Over Bulgarian Split Squat with Dumbbells

  • Dumbbells
Dumbbell Alternating Lunge
MET 5.5

Dumbbell Alternating Lunge

  • Dumbbells
Dumbbell Bulgarian Split Squat
MET 6

Dumbbell Bulgarian Split Squat

  • Dumbbells

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