Barbell Lunges

This is a classic exercise used for strengthening the hamstrings, quadriceps, calves and gluts.


  1. Start by placing a barbell across your upper back, using a grip slightly wider than your shoulders.
  2. Stand with your feet about 8 inches apart, toes facing forward.
  3. Take a step forward (2-3 feet) keeping your abs drawn in and your upper body straight.
  4. Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground.
  5. Lower your body so that your rear knee is just above the floor and hold for a moment before returning to the starting position.
  6. Repeat on other side.


Your front knee should never go past the toes of that foot and should remain at a 90 degree angle in order, to prevent knee injury.

Exercise images by Everkinetic.