Barbell Forward Lunge May Soon Be Your Favorite Quad Exercise

Barbell Forward Lunge really is a very good physical exercise to enhance your Glutes. Are you aiming to have outstanding technique and get bigger Glutes easily? You should read our article to help you start out straight away.

Barbell Forward Lunge Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary

Barbell Forward Lunge Procedure

  • Set up for your forward lunges by loading a bar on a rack and placing it on the back or your shoulders similar to setting up for squats.
  • Unrack the bar and setup yourself so that you have room to step forward into the lunge.
  • Start with your feet under your hips, then step forward with one leg about twice the length of your normal walking step.
  • Now, lunge down so that your back knee gets close to but does not touch the ground.
  • Then, press back up with enough force that you can step your front leg back to the starting stance.
  • Repeat by alternating each leg until you do 8-12 reps on each side.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Gluteus Medius
  • Gluteus Minimus
  • Levator Scapulae
  • Obliques
  • Quadratus Lumborum
  • Tibialis Anterior
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • None


If you desire to experience the optimal gains, you will need to implement these easily done tips. Furthermore, when you are looking to protect yourself against an injury, you ought to stick to these tips.

  • Deciding On Your Recovery Time That It Is Short, Yet You Are Able To Continue To Finish A Solid Entire Set. Every time your break period is too small you could possibly not be able to complete your complete set, in the event that it is way too prolonged you can be just being inefficient.
  • help reduce soreness by carrying out only a few minutes of cardio exercise targeting your target muscle groups at the end of your routine. This cardio is truly flushing out most of the lactic acid. Therefore you will undoubtedly be improving your recovery.
  • Do your primary compound lifts first of your workout, after that complete isolation lifts to concentrate on distinct muscles afterward. You need the optimum capabilities of your individual muscles any time you perform compound movements such as bench, deadlift, and squats. Next, you need to focus on the muscle groups of which you determined were weak during those exercises, or regions that couldn’t get fatigued due to the type of compound movement you performed.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will want to refrain from these fairly typical issues to build and maintain excellent technique and continue to develop gains. Equally important, when you refrain from these issues you will prevent the possibility of receiving injuries.

  • Don’t Relax Your Abs. Keeping your stomach tight to protect your spinal column by maintaining your internal pressure.
  • Stop Yourself From Using To Little or Too Much Resistance. Too little, and you will not be adequately using your target muscles, too much, and you’ll most likely need to cheat. Make sure you concentrate on your technique.
  • You’ll Do Better To Not Attempt To Lift More Weight Than You Can Do Properly. You are likely to forfeit your form and could lead to an injury any time you make an effort to use more than you should.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Forward Lunge Recap

So now you ought to complete barbell forward lunge in the correct way. Now utilize barbell forward lunge as a piece of your steady strength training routine to form your Glutes.

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