Barbell Lunges Workout - Healthcare Blog

Barbell Lunges Workout(Every Step With Pictures}, Mistakes, Benefits

Barbell Lunges Workout – Lunges are the most popular exercise-related thighs. In Gym, there is an internal competition to do more barbell lunges. Perfect steps of doing barbell lunges will make your transformation journey easy. Doing Lunges with Barbell is not an easy task. If you are a beginner in Leg Workout then you first need to make minimum strength of legs and then you can go with Barbell Lunges. Barbell Lunges is an explosive version of the Bodyweight lunges and Dumbell Lunges.

Major Muscles Targeted During Barbell Lunges

  • Quads
  • Glutes
  • Hamstrings
  • Abdominals
  • Back muscles
  • Calves

In this article, you will read about –

  • How to do perfect Barbell Lunges?
  • What are the Benefits of doing Barbell Lunges?
  • What are the Results of doing Barbell Lunges?
  • Major Mistakes During Barbell Lunges
  • Motivation for Barbell lunges Workout

Before doing Barbell Lunges you should do a Bodyweight Lunges Workout(2-3 sets of 10-12 repetitions). It helps to warm up and pump your leg muscles for heavy-weighted lunges.

Barbell Lunges – Steps

#1. Take Your Position

To perform barbell lunges you should first come under the rod hold the bar with strong a grip. Throughout the workout, you have only one chance to keep your rod. So hold the rod tightly and keep it in the right place.


Barbell Lunges - Step 1


#2. Rod Placing And Grip

Rod Placing is too important because the right rod placing gives you perfect pressure on the body. The Best body part for placing the rod is your Back. And On back you should place rod in the upper part of the Back means “Upper Back”. There are two main types of grip by which you can perform Barbell Lunge workout.

First is Broad hands grip and another one is Close hands grip.

  • In Broad Hands Grip, you should hold the rod with broad hands(Away from the shoulders).
  • In Close Hands Grip, you should hold the rod with close hands(Close to the shoulders).

Then place rod on the back and make one of these grips on the rod. You can understand Both grips of Barbell Lunges through this picture below –


Barbell Lunges grip - Borad hands & Close hands grip


#3. Come Outward

For performing the next step, You need some space. If you are doing barbell lunges at home then you need a full empty room(Around 2.44m x 3.04m). Lift the rod at the Back from the stand, and Come towards the starting position. Then take adjust your body for the next move and take a deep breath.


Barbell Lunges - Step 3




#4. Forwarding Lunge Step

This part of Barbell lunges divided into some steps and those steps are –

  • Inhale a long Breathe.
  • Then forward your first leg, then lower the leg left behind, until the knee almost touches the ground.
  • In this position, your front leg forms a 90-degree angle with the hips, knees, and ankles. And your other knee is just above the ground.
  • Push off the heel of your front leg to return to the starting position.
  • Then do the same steps with the second leg.


Barbell Lunges - Step 4

Barbell Lunges - Step 5



These are basic steps for performing Barbell lunges. If you want to see all the steps barbell lunges practically then you can watch this small video or GIf.



Walking Barbell Lunges

Forwarding Barbell Lunges is the simple version of the Barbell Lunges. And the advanced and explosive version of the Barbell Lunges is Walking Barbell Lunges.


  • First, come in the original position. (Same as Point 3 of Forwarding Lunges – Come Outward)
  • Then take a large step forward with right foot and lower your body toward the floor, until your right leg forms an angle of 90 degrees at the bottom of the lunge and your left knee is just above the ground.
  • Push off left foot (back foot) so the left knee lifts up and you land with left foot in front, same bent knee position.
  • And then wait for a second at the below and Push off the right foot, so the right knee comes at the front.
  • Repeat these same steps, Till your selected target.



Staggered Walking Barbell Lunges

This is little bit different from the simple barbell walking lunges, It works with more efficiency on the Glutes, Thighs, and Core muscles.

Steps – 

  • First, come in the original position. (Same as Point 3 of Forwarding Lunges – Come Outward)
  • Then forward your leg in a staggered way by adding angles of 30 degrees OR 45 degrees. Drop weight of the body on the forwarded leg, Till your forwarded leg makes an angle of 90 degrees. And your other leg knee should be slightly above to the ground.
  • Push off Backward foot (back foot) so the Backward foot knee lifts up and you land with Backwarded foot in front(In Staggered Position), same bent knee position.
  • Then repeat these same steps with both legs, Till your selected target.



Benefits Of Doing Barbell Lunges

The benefits and results of this practice make it valuable. After doing Barbell Lunges for 3-4 months I also realized that its results values your every effort. Barbell Lunges are very strength consuming and calorie-burning workout, so for continuity in this exercise you need some motivation from time to time and the best motivation in Barbell Lunges workouts is its Benefits. Whenever you will get some changes in your body, your courage regarding this exercise would also increase.

1. Great Thighs

It majorly targets Adductor Magnus, Rectus femoris, Vastus medialis of the Thigs. In short, you can say it targets 90 percent small and big muscles of Thigh body part. You can make a big change in the thighs muscles by doing barbell lunges in a regular routine. Through lunges, you can make your legs symmetrical.


2. Earn Money

You only heard about a lot of money spent(Types of equipment, Diet) on this exercise but you never heard about to earn money through this exercise. Competition is the basic way to earn money. In many countries, people who can do more and more lunges are given huge amounts of money.

The world record of doing 58 lunges alternatively in one minute. So ready for breaking this record and earn money through the regular practice of barbell Lunges.


3. Core Muscles

There are many special workouts to train your core. But if you want to train your Core + Thighs both then this is one of the good exercises. Lunges targeted core muscles are the rectus abdominis, obliques, transverse abdominis, and erector spinae.

4. Increases Weight Lifting Capacity

5. Increases Testosterone Level

6. Helps In Abs Formation

7. Tone Your Butt By Targeting Glutes Muscles

8. Improve Running Stamina & Speed

9. Body Agility Increases

10. Gives a Satisfaction


For reading about the Benefits of Barbell Lunges you can read – Barbell Lunges Benefits.


Results Of Doing Barbell Lunges

Lunges is that workout by which you can gain or lose your thighs size, It completely depends on your Diet. There are some examples of results that people gained through lunges.  Read about these examples here – Barbell Lunges Before And After



Mistakes During Barbell Lunges

Barbell Lunges is not an easy exercise, that why there are many chances of making mistakes. If you are a beginner then the chances of making mistakes would increases. In the journey of gaining lunges benefits, mistakes are one of the biggest barriers. All the common mistakes that people do during barbell lunges are –

1. Placing And Griping Of Rod

If you are a beginner then the chances of this mistake are very high. Placing and griping of the rod is very important in this exercise. Perfect Rod placing will give perfect pressure to the body.

#Result – Regular doing this mistake may cause a serious problem on your back and shoulders.

#Resolving Way – The best method of resolving this mistake is that you should keep rod on the lower part of the upper back{Mentioned Above in Point first}.


Mistakes During Barbell Lunges


2. Load On Rod

Due to the disbalance of the rod, there are many who get injured. This error of more load is the most famous error in the gym.

#Result – This mistake can lead to a fracture in your shoulder, spine.

#Resolving way – The simplest method to resolve this mistake be careful what weight you are choosing. If you are a beginner then for 1-2 weeks you should only do barbell lunges workout with an empty rod.

And when you are loading a large amount of weight in the rod then you should perform whole set in the surveillance of the Gym trainer/another person.


Mistakes During Barbell Lunges


3. Knee Position

Back and knees position during barbell lunges are very co-related to each other. When the position of your back is correct, then the position of your knee will be correct.

#Result – Due to this mistake you may cause a serious problem in your knees and back. This mistake gives a very negative impact on your Back muscles and knee joints.

#Resolving way – When you forward your leg notice that your hips, knee, and ankle make an angle of 90 degrees. And you keep your second knee is just above the ground. At the bottom of the Lunge, your knee should not be forwarded than feet.


Knee Position Mistake In Barbell Lunges


These are those mistakes that people generally make during Barbell Lunges. So if you want to gain all benefits of doing barbell lunges then you should avoid these mistakes.

The best method of identifying all these mistakes is that start doing workouts in front of the mirror OR In the surveillance of the trainer. In front of the mirror, you can easily notice your all mistakes easily. Workout in front of a mirror is my favorite way of identifying mistakes because in this method you are not dependent on another person.


Motivation for Doing Barbell Lunges


It does not matter how slowly you go as long as you do not stop.

Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.

These are 2 popular motivational quotes that really motivate you. And if you need motivational quotes regularly then you can follow my Facebook page.


Final Words

These are the basic steps of doing barbell lunges. Barbell Lunge workout results completely depend on three things – Workout, Diet, and Rest. So If you want all the amazing benefits of lunges then you would need to give importance to all. Barbell lunges would give a different level of satisfaction to the body.

If you have any doubts regarding Article and you want any personal advice related to health and fitness then so you can Comment Below your query or contact us without any hesitation. I will personally help to resolve your every issue. You can also find us on Twitter, Facebook, and Linkedin.

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