barbell lunge

Glutes

• Target muscles: glutes, legs, hamstrings, calves
• Equipment: barbell
• Level: intermediate

How to do it

1. Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
2. Take a step forward with your right foot, keeping your torso upright.
3. Lower your body by bending your right knee until your thigh is parallel to the ground.
4. Push through your right heel to return to the starting position.
5. Repeat with your left leg, alternating legs for the desired number of repetitions.

Swap it for

• walking lunge
• forward lunge (male)
• dumbbell lunge
• dumbbell rear lunge
• Static Deep Lunge with Pulse (Weighted)
• barbell lateral lunge

Harder

• Smith Machine Split-Stance Barbell Lunge

Easier

• forward lunge (male)
• walking lunge