Barbell Lunge
a.k.a. Weighted Lunges
Differentiation: Mechanics
This variation of a lunge is unique. Here is how: you use an Olympic bar. You can lift heavier weight when you use an Olympic bar. Using heavier weight contributes to the overall strength gain of your legs. This lunge also requires you to remain in one spot. This is different than a walking lunge - where you move forward. Remaining in one spot requires you to push your working leg backwards to return to the starting position. This exercise works your hamstrings, | quadriceps, and | glutes in the process. You work one leg for a full set, | then switch to your other leg.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Set the bar at about shoulder height on the squat rack.
3) Load plates onto the Olympic Bar.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) As an option, we recommend wrapping a barbell squat pad around the bar to protect your neck.
6) Stand inside the squat rack with your back to the bar.
7) Step under the bar and center it across the back of your neck, along the tops of your shoulders.
8) Grasp the bar with your hands shoulder-width apart - with your palms facing forward.
9) Use your legs to push the bar upward. Then move the bar off of the rack and straighten your torso...
10) ...and use your hands to stabilize the balance of the bar.
11) Take a few steps back and clear the bar from the rack - so you have enough space to perform the exercise.
12) Place your feet shoulder-width apart.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you step forward
3) ...and gradually bend your knee to lower your upper body toward the floor.
4) ...until your upper and lower portions of your supporting leg form a 90 degree angle
5) ...and your other knee is slightly off the floor.
6) This is the ending position.
7) Hold this position for a count of one second.
8) When your right leg is nearly touching the floor, inhale while pushing up to return to the starting position.
9) Place most of your body weight on the heel of your supporting leg.
10) Repeat reps for a full set.
11) Repeat the motion, using the opposite foot and leg.
12) When finished with your set, place the bar back onto squat rack.
Proper Form
Pay special attention to following proper form by...
Keep your head and upper body vertical and focus on keeping your balance.
Avoid allowing the knee of your supporting leg to flare outward.
Be sure the quad of your forward leg becomes parallel to the floor to properly concentrate the effort in your quads.
Keep your other leg's knee slightly off the floor.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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