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Barbell Lunges

Barbell Lunges

This exercise works the glutes and hips.

It shapes beautiful buttocks and creates a defined hamstrings relief.  It is particularly recommended for women.


Standing straight, your feet should be a little closer than shoulder width apart. Set the bar across your traps (not on your neck!).

Keep your back straight and look straight in front of you.

As you inhale, step forward with one foot.

While lunging, keep your hip in a horizontal position or a little bit higher.

Your trailing knee should touch the floor slightly.

As you exhale, return to the starting position slowly.

Typical mistakes and tips

This exercise can be performed with dumbbells.

Start with light weights to learn to keep your balance.

Do not release your knee and fall sharply, bend your knee carefully.

The narrower your step, the bigger emphasis on the quadriceps.

The wider your step, the bigger emphasis on the large gluteus muscle of your forward leg.

It can be performed in static or moving forward.

Keep the knee at 90 degrees.

Exercise type: weight
Muscle groups: legs, abs