Female model ex_FSMUSU

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Upper Legs · Barbell

Barbell Front Rack Lunge

intermediatestrength

Barbell Front Rack Lunge 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 Rack Lunge

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 Rack Lunge alternatives

Dumbbell Front Rack Lunge

Quads · intermediate

Lunge Front Kick

Quads · intermediate

Bodyweight Rear Lunge Front Raise

Quads · intermediate

Lunge Reverse With Resistance Band

Quads · beginner

More quads exercises

Jumping Lunge

Quads · intermediate

Lunge Pulses Bodyweight

Quads · intermediate

Curtsy Lunge Bodyweight

Quads · intermediate

Bodyweight Rear Lunge

Dumbbell Front Squat

Dumbbell Rear Lunge

Barbell Pause Lunge

Kettlebell Lateral Lunge

Quads · intermediate

Barbell Front Rack Lunge FAQ

What muscles does Barbell Front Rack Lunge work?

Barbell Front Rack Lunge 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 Rack Lunge?

You need a barbell.

How many sets and reps of Barbell Front Rack Lunge 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 Rack Lunge 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 Rack Lunge 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 Rack Lunge?

Other exercises for the quads include Dumbbell Front Rack Lunge, Lunge Front Kick, Bodyweight Rear Lunge Front Raise and Lunge Reverse With Resistance Band.

For developers

Use Barbell Front Rack Lunge in your app

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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_FSMUSU" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_FSMUSU",
  "name": "Barbell Front Rack Lunge",
  "model": "female",
  "target": "Quads",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_FSMUSU/mp4-720.mp4?…",
    "poster": "https://…/ex_FSMUSU/poster.jpg?…"
  }
}