5 kinds of lunges with a barbell on the shoulders to vary the day of the legs

Photo by Alora Griffiths on Unsplash

What is this exercise?

This is a basic exercise for the legs. Lunges effectively pump muscles, so many women and men include them in their training programs. A variety of options allows you to focus on different muscle groups.

What muscles work?

Quadriceps, hip biceps, and buttocks are the main burden. Broad attacks better pump the back of the thigh and buttocks, and narrow – the front surface of the thigh. Lateral lunges will strengthen the inner thighs.

Additionally, the press, stabilizing muscles, and extensor muscles of the spine are included.

Benefit and harm

Exercise is highly effective for pumping the lower half of the body. Increased endurance, develops flexibility and coordination of movements. Also improves the work of the pelvic organs, which is useful for men and women.

However, the exercise is very stressful to the knee joints and lower back, therefore, with the wrong technique, they can easily be injured.


You can not do lunges in diseases of the knees, spine, heart, and varicose veins.

The correct technique of implementation and variations exercises

Traditional forward attacks are performed as follows:

  • Place the barbell on the shoulders in the trapezoid area and fix it with your hands so that the bar does not slide down.
  • Keep your back straight and flex your waist a little.
  • With one foot, step forward and get down to the floor, bending your knees to 90 degrees (the body is vertical, the back knee almost touches the floor).
  • Powerfully exhale, straighten your knees and set your front foot level with the back.
  • Similarly, repeat the lunge for the other leg.

Not necessarily every repetition to change the rack. You can first do all the repetitions on one foot, and then the same number of repetitions on the other. For mass gain, it will be even better. Constantly changing stands allows you to burn more calories.

You can hold the barbell on the chest next to the neck. In this case, the spine is less loaded, and the front of the thigh is better worked out.

With a stand

To perform this option, you will need some kind of stand, a platform with a height of 10-20 cm. It will increase the amplitude of movements, and you can work out the buttocks better.

  • Starting position – the hands hold the neck on the shoulders, one foot pushed forward, and stand on the platform.
  • When inhaling, go down, stretching the gluteal muscles.
  • On the exhale, return to the original position.


Dynamic attacks well burn calories. However, it takes a lot of free space, because with each repetition you move one step further. Do not use large weights, otherwise in dynamic mode, it will be difficult to maintain balance.

  • Place the neck on the shoulders in the trapezoid area and fix it with your hands so that it does not slide down.
  • With your right foot, step forward and drop to the floor, bending your knees to 90 degrees.
  • As you exhale, straighten your knees, stand up and take a wide step with your left foot so that she is one step ahead of her right. Repeat the lunge.
  • Moving your legs like that, walk around the room.


The difference from the traditional is that the attacks are done backward. This slight difference makes the exercise safer for the knees, reducing the strain on the joints.

The technique is otherwise similar:

  • Rod on the shoulders, feet shoulder-width apart, shoulder blades reduced.
  • When inhaling with your left foot, step back and bend your knees to the floor.
  • On the exhale, raise and hold the left foot to the right.
  • Similarly, repeat the lunge for the other leg.


When performing this option, the inner and outer part of the thigh is also pumped through, but without good stretching, the exercise is difficult to perform.

  • Initial position. – feet shoulder-width, barbell on the shoulders.
  • With one foot, step to the side and, bending it at the knees, go down to the parallel of the thigh with the floor. At the same time, the pelvis stretches back.
  • Then go up and repeat with the other leg.

Smith’s machine

Here, the load is focused on large muscles, but at the same time, small stabilizer muscles are not included in the work, since there is no need to keep balance. The trajectory of movement is set by the machine, and the load can be stopped in any position. All this reduces the risk of injury. I recommend this option for beginners, as well as if there are problems in the joints.

It is performed like reverse lunge:

  • Set the neck on your back and hold it with your hands.
  • Remove the barbell from the stops and use one foot to sub-step backward.
  • Bending your knees down to the bottom position.
  • On the exhale, push forward with your front foot, rise up.

Training example

Workout starts with a warm-up. Jump rope for 5 minutes or go for a run on the treadmill. Make 2 sets of 20-25 squats and 2 sets of 20 attacks on each other without additional weight.

At home

Below is an example of a workout with a barbell. If you do not have it, do exercises with dumbbells, as they are analogs of the barbell.

  • Squats – 3 sets of 12 repetitions.
  • Wide squats in sumo style – 2 to 12.
  • Lunges – 3 to 14 repetitions.
  • Rising on socks – 3 to 14.

In the gym

  • Squats with a barbell – 3 to 12.
  • Deadlift in sumo style – 3 to 12.
  • Lunges – 3 to 14 repetitions.
  • Leg press in the machine – 3 to 12.

At the end of the workout, stretch. To relieve tension from the front of the thigh, bend one leg at the knee and reach with the heel to the buttock. Hold for 30 seconds, and then repeat the same for the other leg. To relieve tension from the back of the thigh and calf, sit on the floor, straighten your legs, and, leaning forward, reach the feet with your hands.

Implementation Tips

Approaches and repetitions

The number of approaches varies from 3 to 5. The more approaches, the longer the body will recover after exercise.

In bodybuilding when training for weight is performed on 9-12 repetitions.

For girls and women, it is usually more important to burn those extra calories to become slim. I recommend they do 14-18 repetitions.

For beginners, the best is 11-14 reps.

Bar weight

Choose your working weight so that you can complete all reps in the approach. Therefore, for 15 repetitions, it will be less than 9.

However, when you only master the exercise, take a weight with which you can perform 20-25 repetitions. This will prevent injury.


To protect your knees, you can use compression kneecaps, and to protect your lower back you can use a fixing belt.

Frequent mistakes

  • Carrying the front of the knee on the big toe. This causes damage to the joint.
  • Peel off the heel of the forefoot.
  • Wagging anterior knee left to right. Injured joint.
  • Tilt your head down. This makes it difficult to keep your back straight. Look strictly forward.
  • The back leg takes the main road, although it should be the other way around.

Source: http://fit-ness24.ru/vypady-so-shtangoj-na-plechah/



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