Barbell Forward Lunge

Share this page
Pin It
Fitness Programs
Find an ACE Pro

Trainers Near You
Ashburn VA change location

Kanisa Baker
silver spring, MD


Mildred Cruz
burke, VA


Susan Glosby
burke, Virginia


View More


Exercise Library

< BACK

Barbell Forward Lunge


Target Body Part:
Butt/Hips, Legs - Thighs

Equipment Needed:
Barbell

Step 1

Starting Position: Stand with your feet hip width apart, toes facing forward. Place a light bar behind your head, resting it lightly along the top of your shoulders. Do allow the shoulders to shrug upward. Brace your torso by contracting your core and abdominal muscles.

 

Step 2

Slowly step forward with the right leg, placing your foot firmly on the ground. Keep your torso upright.

 

Step 3

Downward Phase: Bend your knees to lower your body towards the floor. Your torso may move slightly forward. As you continue to lower your body, both your torso and the right shinbone should now move slightly forward past vertical. However, do not allow excessive forward movement. The downward motion occurs by bending the left knee so that your weight is going more downward than forward.

 

Step 4

Lunge to an end-point where you feel comfortable. Gradually progress the depth of your lunge to a point where your right thigh becomes parallel with the floor.

 

Step 5

Upward Phase: Firmly push off with your right (front) leg and return to your starting position. Repeat with the left leg.
While moving into the lunge, monitor the position of your foot, ankle and knee. Avoid movement of your foot and ankle (collapsing in or out), and always attempt to maintain your knee aligned over your second toe. 

  • American Council on Exercise (ACE) is accredited by the National Commission for Certifying Agencies (NCCA)
  • Millitary friendly schools