Barbell Lunges

Muscles Worked: Quadriceps

Spotter Required: No

Minimum Equipment required: Standard barbell

The Best Equipment to Use: Olympic Barbell

Warming up: To warm up, perform 1 set of 5 - 10 repetitions of lunges exercise without holding a weight.

How often should I perform this exercise: Lunges are a great exercise for the quadriceps. They could be included in each leg workout but you will probably alternate them in your plan with another Quad exercise. 

When should I perform this exercise: Usually toward the end of a leg workout, I personally find lunges are a great finish to your leg workout but they can be performed at any time during your leg workout.

How to do the exercise: Position the barbell behind your neck, so it rests on your shoulders, much like when you are squatting. Keep yourself looking forward. Your feet should be together. To begin the exercise, step forward and lunge down toward the floor. You should go down until your knee on the opposite side nearly touches the floor. 

You will find this opposing leg will have gone up onto your toes to allow the movement necessary to complete the exercise. Once here, hold for a few seconds. This lunge should be controlled at all times. If you feel you are being ‘forced’ down or unstable, you may well be using too much weight, so adjust accordingly.

Once you have completed a repetition, return to the starting position and repeat. Please note that you do not move forward on this exercise. For that, you need the walking lunge. For the ordinary Barbell Lunge, you should never move any further than your lunge takes you.

Mentality: Ensure you keep looking forward at all times. Body posture, as with all exercises is essential to avoid injury. As mentioned before, please ensure that you are in control of the movement. Don’t be afraid to use lighter weights if you have too. Never sacrifice correct technique.

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