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Alternating Barbell Lunges

Learn how to properly perform the Alternating Barbell Lunges with this complete demonstration video.

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What is the Alternating Barbell Lunges?

The alternating barbell lunges are a compound exercise that primarily targets the quadriceps, hamstrings, and glutes. This exercise is ideal for building leg strength and stability while enhancing balance. Suitable for all levels, beginners can start with light weights while advanced athletes can challenge themselves with heavier loads.

How to properly perform the Alternating Barbell Lunges

  1. Start by standing with your feet hip-width apart and a barbell resting on your upper back.
  2. Take a step forward with one foot and lower your body into a lunge position, bending both knees to about 90 degrees.
  3. Push through your front heel to return to the starting position.
  4. Repeat the movement on the other leg, alternating between sides.
  5. Continue alternating barbell lunges for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Quadriceps:

Side-Lying Quad StretchBox JumpsPrisoner Squat Jumps

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