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Barbell Lunges are a high-intensity, full-body movement that specifically BLAST the butt and hamstrings, while simultaneously building a rock-solid core, powerful shoulders, and torching calories at an extremely high clip.
About The Barbell Lunge
Want a world-class ass? Make barbell lunges the centerpiece in your lower body repertoire.
The barbell lunge is the hyper-intense brother of the traditional dumbbell lunge. They’re heavy, they’re intense, and they command pristine focus, but they also produce impressive, accelerated results.
As a true head-to-toe compound exercise, barbell lunges send massive shockwaves throughout the entire body — including the shoulders, back, and core — and absolutely tear up muscle fibers in the legs. More specifically, they work the glutes and hamstrings in a way that’s unparalleled by 99% of exercises in the fitness kingdom.
The beauty of barbell lunges is their one-two punch of heavy resistance and a deep range of motion. Unlike traditional squats where your feet are parallel, which places the majority of the load squarely on the quads, the barbell lunge’s split stance sparks a DEEP, powerful contraction along the back portion of the legs. While the quads and calves play tag-a-long, the quads and hammys are the true powerhouses that propel the body skyward.
What’s more — not only do barbell lunges hand-craft a tight, toned derriere, but they promote strong posture, build a shredded, stabilized core, and act as vitriol for your fat cells, setting off a glorious chain reaction of fat fireworks.
How To Do A Barbell Lunge
1. Load a barbell and take a step forward with your right foot. Kick your left foot out behind your body and assume split stance. Tighten your core, draw your shoulders back, and maintain strong posture. This is your starting position.
2. While keeping your back straight and chest out, slowly lunge forward with your front leg until your quad is parallel to the floor. Stop just before your back knee touches the floor.
3. Hold for 1 second.
4. Using your butt and hamstrings, powerfully drive your front foot into the ground and ascend upward back into split stance.
5. Switch your feet and repeat the movement. Continue to alternate legs for a full set of 24 (12 per side).
6. Complete 3+ sets. Progressively increase the weight as your body gets stronger to ensure continuous growth.