Barbell Lunge.

Make every rep count.

1. 01

   Set up safely: Do these in a squat rack if possible. Set the bar just below shoulder height and load your weight.

2. 02

   Get under the bar: Stand with feet about shoulder-width. Place the bar across your upper back/traps—not on your neck. Add a pad if needed so it sits comfortably.

3. 03

   Grip and brace: Take a wide, firm grip for stability. Brace your core, keep your chest up, and maintain a neutral spine.

4. 04

   Unrack: Bend your knees slightly, then drive up to lift the bar out. Keep your eyes forward and back straight.

5. 05

   Step back to start: Take 1–2 controlled steps back and set your balance.

6. 06

   ### Perform the lunge

7. 07

   Step forward with your left foot.

8. 08

   Lower under control by bending both knees, keeping your torso tall.

9. 09

   Aim for your front shin to stay fairly vertical and don’t let the front knee drift past your toes.

10. 10

    Your back knee moves toward the floor without crashing down.

11. 11

    Push through the heel/midfoot of your front leg to return to standing.

12. 12

    Repeat with the right leg and alternate for reps.

13. 13

    ### Key form notes

14. 14

    Keep your head up, chest proud, and back neutral—no rounding.

15. 15

    Start light until your balance and technique are solid.

16. 16

    If you struggle with balance, consider a lighter load or a different variation before going heavy.