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Upper Legs · Barbell
Barbell Front Chest Lunges
Barbell Front Chest Lunges is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Barbell Front Chest Lunges
- Stand with your feet shoulder-width apart, holding a barbell across your upper chest. Grip the bar with your hands shoulder-width apart, and keep your elbows pointing forward.
- Step forward with your right leg, lowering your body until your right thigh is parallel to the floor and your left knee nearly touches the floor.
- Push through your front heel to return to the starting position. Repeat the movement with the same leg.
Form tips
- Keep your elbows high to maintain the barbell's position on your chest.
- Engage your core to support your lower back and maintain proper posture.
- Lower your body slowly and with control to maximize muscle engagement and prevent injury.
Barbell Front Chest Lunges alternatives
More quads exercises
Barbell Front Chest Lunges FAQ
What muscles does Barbell Front Chest Lunges work?
Barbell Front Chest Lunges mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Barbell Front Chest Lunges?
You need a barbell.
How many sets and reps of Barbell Front Chest Lunges should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Front Chest Lunges good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Front Chest Lunges burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Front Chest Lunges?
Other exercises for the quads include Dumbbell Front Squat, Side Lunges Bodyweight, Lunge Front Kick and Dumbbell Front Rack Lunge.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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