Barbell Lunges Workout - Healthcar Blog

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

Lunges are the most popular exercise related thighs. In the Gym, there is a lot of competition to do more barbell lunges. Perfect steps of doing barbell lunges will make you exercise easier. Barbell lunges is that exercise is which the perfect guidance to do. There is not any person in the gym who starts to do barbell lunges. This is that exercise which you are only doing at the gym. These qualities make them different and unique. So if you want to become expert and earn money through this barbell lunges then you continue it. Earn money through this is not easy so I guide every technique to earn money through an exercise.

In this you read about these topics related barbell lunges:-

  • How to do perfect barbell Lunges?
  • What are the benefits of doing Barbell Lunges?
  • What are Results of doing Barbell Lunges?
  • Major Mistakes During Barbell Lunges
  • The motivation for Doing Barbell lunges regularly.

Before doing the barbell lunges you should do this Lunges Workout. This lunes workout is necessary because this workout extracts your all muscles and warm-ups your whole body. After the warm-up, you are ready for doing barbell lunges workout.

Barbell Lunges – Steps

#1. Take Your Position

To perform barbell lunges you should first come under the rod hold the bar with these grips. In the whole workout, you have only one chance to hold your rod. So hold rod tightly and hold from this position where you feel comfortable.


Barbell Lunges - Step 1


#2. Rod Placing And Grip

Rod Placing is too important because the right rod placing gives you perfect pressure to the body. There are two main types of grip by which you can perform barbell lunge workout. 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”.

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).

These two types of grips for performing barbell lunges. These are both best ways for grips and placing of the rod to perform barbell lunges. You can understand the barbell Lunges both grips through this picture below.

Barbell Lunges grip - Borad hands & Close hands grip


#3. Come Outward

For performing this exercise you need some area. If you are doing barbell lunges at home then you need full empty room for performing barbell lunges.

After keep holding and gripping of the rod on your back comfortably. Then check sufficient place for performing barbell lunges. And after positioning take a deep breath.

Barbell Lunges - Step 3




#4. Forwarding Lunge Step

This is the main step to perform forwarding lunge. If you are a beginner choose less weight on the rod.

  • First Come in a comfortable standing position with the rod.
  • Then forward your first leg, then lower the leg left behind until the knee almost touches the ground.
  • In this position, your forward leg makes a 90-degree angle with hips, knee, and ankle. And you keep your second 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. These steps are easy and comfortable for performing a barbell lunges. If you want to see all the steps barbell lunges practically then you can watch this small video or GIf.


Benefits of Doing Barbell Lunges

Lunges is that workout which is famous for his benefits and its results. I know this is a difficult exercise and strength consuming workout but these benefits and results really value’s all efforts.

1. Great Thighs

It is that exercise which is majorly focused on your thighs muscles. Through lunges, you can make your legs symmetrical. There are many people who took 4-5 months to make his legs symmetrical. It completely depends on your workout and diet.

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 have more and more lungs are given huge amounts of money.

The world record of doing 58 lunges alternatively in a one minute. So ready for breaking this record and earn money through 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.


Results Of Doing Barbell Lunges

The result of your all effort is spent on doing barbell lunges are mentioned. These results are too much balanced according to your effort. It is that workout in which your no one effort gets wasted. Here you will find how lunges help you to gain and lose thigh muscle weight. 

There are 5 people in my gym who are doing barbell lunges regularly and gains these types of results. Must read here:- Barbell Lunges Before And After

Results Of Doing Barbell Lunges


Mistakes During Barbell Lunges

This exercise is too difficult So the mistakes chances also increase.  If you are a beginner then there are many chances that you may make mistakes during barbell lunges workout. In the journey of gaining lunges benefits, mistakes is 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 importance is too much in this exercise.

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

#Resolve:- The best method of resolving this mistake is that you keep rod on the lower part of the upper back{Mentioned Above}.

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.

#Resolve:- The simplest method to resolve this mistake be carful what weight you are choosing. If you are a beginner then 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 kneed position during barbell lunges are very co-related to each other. When your back position is correct, then your knee position will be perfect.

#Result:- Due to this mistake you may cause a serious problem in your knees and back. If you doing this mistake regularly then you also caused regular knee and back pain pain problem.

#Resolve:- 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.


Knee Position Mistake In Barbell Lunges


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

The best method to resolve all mistakes is that when you do barbell lunges do It in the front of the mirror. In front of the mirror, you can easily notice your all mistakes easily. In 99 percent of Gym large big mirrors also placed. This is my favorite method to resolve all mistakes because in this method you did not depend on another person to check mistakes.


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.

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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