Barbell Front Lunge (alternating)

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The barbell front lunge is a workout that primarily targets the quadriceps, providing an effective lower body exercise.

Using a barbell, the workout involves stepping forward with one leg and lowering the body until both knees are bent at a 90-degree angle.

While the exercise also engages secondary muscles like the glutes and hamstrings, the focus remains on developing strong and toned quads.

Stand with your feet hip-width apart, holding a barbell across your upper chest, resting it on your shoulders.
Take a step forward with your right foot, keeping your torso upright and your core engaged.
Bend both knees to lower your body down until your right thigh is parallel to the floor, ensuring your left knee is hovering just above the ground.
Push through your right heel to straighten your right leg and return to the starting position.
Now, take a step forward with your left foot and repeat the lunge on the opposite side.
Continue alternating lunges, stepping forward with each foot, while maintaining proper form and control.

Start with a loaded barbell on your upper back, standing tall with feet shoulder-width apart.
Take a big step forward with one leg, keeping your torso upright and core engaged.
Lower your body by bending both knees until your front thigh is parallel to the ground.
Push through your front heel and return to the starting position, alternating legs with each rep.
Focus on driving through the front leg’s heel to engage your quads and maximize the exercise’s benefits.
Keep your back straight and avoid leaning forward to maintain proper form and prevent strain on your lower back.