Exercises

Barbell Alternating Forward Lunges

Also known as Barbell Forward Lunges

What It Is

Stepping forward into a lunge with a bar on your back. It builds leg strength and the balance to brake and change direction.

How to Do It

Set the bar on the rack just below shoulder height. Step under so it rests on your upper back, lift it and step back. Step one foot forward and lower until your back knee hovers just above the floor. Push off your front foot to step back. Switch sides each rep.

Tips

Keep your front knee in line with your toes. Push off hard enough to return in one step.

Skill Level

Advanced. Heavy barbell lifts, Olympic-lift variations or all-out sprints. They take precise technique under load.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Unilateral (Alternating). Each rep alternates between sides.

Primary Muscles

Equipment

Barbell

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