The lower body muscles of the hamstrings, quadriceps, and glutes are worked during the barbell lunge. Learn the correct form for barbell lunges.
How to Perform Correct Form Barbell Lunges
Start with 1-2 sets of 5–10 repetitions on each side when performing barbell lunges. Select the weight that will allow you to perform all sets and repetitions with proper form.
1. To begin, place a barbell inside or outside the squat rack based on your height. Your shoulders and the barbell should be just slightly apart. Once the barbell is unracketed, you should have enough room to back up a few steps.
2. With your back to the barbell, stand beneath it and set your hands on either side. Your upper back muscles should be in contact with the barbell. To activate your upper back and lats, rotate your shoulders outward.
3. To make sure you have adequate area to finish the lunge, unrack the barbell and step back a few steps. With your feet somewhat wider than hip-width apart and your knees slightly bent, you should have a tall stance. Your head and neck should be in a neutral position, with your shoulders precisely above your hips. Throughout the exercise, keep your chin tucked in, as if you were supporting an egg with it.
4. To establish a sturdy position, evenly distribute your weight and use your feet to grab the floor. Engage your core and pretension your hips and shoulders. Your pelvis should be somewhat tucked in, and your ribs should be down. This is where you should start for every iteration.
5. Take a stride forward and land heel-to-toe while keeping your spine neutral and your chest upright. Bend your hips, knees, and ankles to lower yourself toward the floor until your back knee is only an inch or two off the ground while keeping your feet firmly planted.
6. With your weight equally distributed, your front foot should be in a neutral position. Right over your big toe should be where your front knee is. You should be on the ball of your back foot with your heel off the ground, with your rear hip above your rear knee.
7. Both of your legs should be bent at around a 90-degree angle at the bottom of the lunge. Your hips should be covered by your shoulders. Consider your pelvis as a pail of water that you are trying to keep from spilling. At the base of the lunge, pause.
8. Push your full foot into the ground to start the backward movement while maintaining a high chest. Pull yourself back to an upright posture by using your quad and glute. Focus on driving through your heel and midfoot while maintaining toe contact.
9. As you begin the movement again, both legs should finish next to one another. Each repetition should end with your shoulders finishing exactly over your hips. Repeat for the required number of times on the same leg or the other leg.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.