CompoundBarbell
Barbell Lunge
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps per leg (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps per leg (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps per leg (50–70% 1RM, RPE 6–7)
📋How to Perform
- Position a barbell on your upper back as if squatting
- Stand with feet hip-width apart
- Step forward with one leg into a lunge position
- Lower your hips until both knees are bent at 90 degrees
- Keep your front knee aligned over your ankle
- Push through your front heel to return to starting position
- Alternate legs or complete all reps on one side first
- Maintain upright torso throughout the movement
💡Coaching Cues
- ✓
Front knee over ankle
- ✓
Lower to 90 degrees
- ✓
Push through front heel
- ✓
Torso stays upright
- ✓
Back knee nearly touches floor
- ✓
Control the movement
⚠️Common Mistakes
- ✗
Front knee going past toes
- ✗
Leaning forward excessively
