Front lunge, barbell

Front lunge, barbell is a popular exercise with numerous of variations for simultaneous training of many muscles of the lower body. The most basic you can see here.

Front lunge, barbell
Front lunge, barbell

Muscles involved in the front lunge, barebell

Primary

Secondary

Correct execution of the front lunge, barbell

  • Position the barbell behind the head approximately above the shoulder blade bones, but never higher than the rear deltoids. The bar must never rest on the cervical spine!
  • Or: Position the barbell in front of your body at the level of your collarbones (as shown in the animation on the left).
  • Hold the bar well and securely.
  • Your legs are about hip-width apart, feet pointing forward.
  • Your gaze is directed straight ahead.
  • Your knees are minimally bent and your back is straight.
  • Now firmly tense all your leg, buttock and core muscles and place one leg forward in a long step (“lunge”) so that the knee is bent at a 90° angle.
  • Pause briefly in this position and then return the leg to the starting position so that both feet are parallel again. Then perform with the other leg (always alternating).

Tips

  • Be sure to distribute the entire load evenly on both feet.
  • Keep your lower back straight and avoid a hunched back position.
  • Make sure that the floor is non-slip and level so that injuries (sudden slipping away!) do not occur during the lunge.
  • Never fully extend your knees! A small amount of flexion must always be present.
  • Avoid “press breathing”, i.e., make sure you breathe evenly without holding your breath.

Common mistakes with the front lunge, barbell

  • Too much weight: too much weight will prevent you from performing the exercise correctly. This reduces the training effect and increases the risk of injury. 
  • No torso tension: Make absolutely sure that you do not arch your back or assume an extreme hollow back at any time. Also, keep your shoulders back and maintain muscle tension throughout your body.
  • Wrong position of the knees: Important for stability in the legs is the position of your knees. They point directly in the direction of the tips of your feet. Make sure that your knees remain stable during the exercise and do not move inward or outward.
  • Wrong position of head and neck: Your head and neck should remain in the neutral position while performing the exercise.
  • Uneven load distribution: The weight must not be unevenly distributed among the legs. Make sure the balance is even.
  • Arched back: Keep your lower back straight and avoid an arched back position at all costs, as this puts the spine at high risk of injury.
  • Press breathing: Avoid “press breathing”, i.e., ensure steady breathing without holding your breath.

Variants of the front lunge, barbell