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Upper Legs · Barbell
Barbell Lunges on the Spot
Barbell Lunges on the Spot 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 Lunges on the Spot
- Stand with your feet shoulder-width apart, holding a barbell across your upper back. 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
- Use a weight that allows for proper form and technique throughout the exercise.
- Drive through the heel of your front foot to engage your glutes and quadriceps more effectively.
- Keep your head up and eyes forward to maintain balance and proper form.
Barbell Lunges on the Spot alternatives
More quads exercises
Barbell Lunges on the Spot FAQ
What muscles does Barbell Lunges on the Spot work?
Barbell Lunges on the Spot 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 Lunges on the Spot?
You need a barbell.
How many sets and reps of Barbell Lunges on the Spot 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 Lunges on the Spot 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 Lunges on the Spot 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 Lunges on the Spot?
Other exercises for the quads include Side Lunges Bodyweight, Dumbbell Reverse Lunges Pulses, Dumbbell Reverse Lunge on the Spot and Dumbbell Lunge Alternating on the Spot.
For developers
Use Barbell Lunges on the Spot 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.
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