Barbell Lunge

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The barbell lunge workout is an effective exercise that primarily targets the quads and glutes.

By holding a barbell across the shoulders, the lunge is performed by stepping forward and bending the knees.

While the barbell lunge also engages secondary muscles, its main focus is on strengthening the quads and glutes.

Place the barbell on your upper back, resting it across your shoulders.
Stand with your feet shoulder-width apart, toes pointing forward.
Take a step forward with your right foot, keeping your torso upright and your core engaged.
Bend both knees to lower your body until your right thigh is parallel to the ground.
Push through your right heel to return to the starting position.
Repeat the movement with your left leg, alternating sides for each repetition.

Start with a proper warm-up to activate your muscles and prevent injury.
Position the barbell across your upper back, gripping it with a wide grip for stability.
Take a step forward with one leg, keeping your core engaged and back straight.
Bend both knees, lowering your body until your front thigh is parallel to the ground.
Push through your front heel to return to the starting position, focusing on engaging your quads and glutes.
Alternate legs and repeat for the desired number of reps, maintaining control and balance throughout.