Lunge
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Equipment:
Body Weight -
Area Worked:
Arms -
Type of Workout:
Weight
Exercise Description:
A barbell lunge is a weight training exercise that primarily targets the quads, glutes, and hamstrings. It also works the core, shoulders, and back.
How to do a barbell lunge:
- Stand with your feet shoulder-width apart and grasp a barbell with an overhand grip, with your hands about shoulder-width apart. Your palms should be facing away from you.
- Place the barbell across your upper back in a back squat position.
- Step forward with one leg, keeping your back straight and your core engaged.
- Lower your body down until your front knee is at a 90-degree angle and your back knee is almost touching the ground.
- Push back up to the starting position and repeat on the other side.
- Continue alternating sides for as many reps and sets as desired.
Cues to use when performing a barbell lunge:
- Keep your back straight and your core engaged throughout the movement.
- Don't let your front knee cave in or your back knee touch the ground.
- Squeeze your quads at the top of the movement.
- Focus on keeping your weight centered over your front heel.
Sports that benefit from barbell lunges:
- Bodybuilding: Barbell lunges are a staple exercise in bodybuilding, as they help to build big, strong legs.
- Powerlifting: Barbell lunges can help to improve squat strength, which is important for powerlifting exercises such as the squat and the deadlift.
- Soccer: Barbell lunges can help to improve balance and coordination, which are important for soccer players.
Injuries that barbell lunges can help heal:
- Runner's knee: Barbell lunges can help to strengthen the muscles around the knee, which can help to prevent further injury.
- IT band syndrome: Barbell lunges can help to improve flexibility and range of motion in the IT band, which can help to relieve pain and inflammation.
Tips for performing barbell lunges:
- Use a weight that is challenging but allows you to maintain good form.
- Focus on squeezing your quads at the top of the movement.
- Don't bounce the weight at the bottom of the movement.
- Lower the weight slowly and controlled.
- Rest for 1-2 minutes between sets.
Barbell lunges are a great exercise for building strong, big legs. By following these tips, you can safely and effectively perform this exercise and reap the benefits.
Here are some additional benefits of barbell lunges:
- They can help to improve your squat strength.
- They can help to improve your balance and coordination.
- They can help to prevent runner's knee and IT band syndrome.
If you are new to barbell lunges, it is important to start with a light weight and gradually increase the weight as you get stronger. You should also be sure to use proper form to avoid injury.
Muscles Involved
Stabilizer Muscles Involved
Dynamic Stabilizer Muscles Involved
Antagonist Stabilizer Muscles Involved
Synergist Muscles Involved
Exercise Variations
Rehab Exercise For Injuires
Sports Enhanced By Exercise
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Start your journey for free in just a few minutes. No payment or obligation required.