Barbell Front Rack Lunge
The Barbell Front Rack Lunge targets the legs and core while improving balance and stability.
- Stand with your feet shoulder-width apart, holding a barbell in a front rack position.
- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
- Push through the front heel to return to the starting position.
- Alternate legs for the desired number of repetitions.
How to perform the Barbell Front Rack Lunge
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Front Rack Lunge using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
Build a free routine
Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.
View staged routine (0)Variations of Barbell Front Rack Lunge
Barbell Front Rack Rear Lunge
Perform the Barbell Front Rack Rear Lunge to enhance lower body strength and stability.Stand with your feet shoulder-…
Barbell Front Rack Walking Lunge
The Barbell Front Rack Walking Lunge targets the quadriceps, hamstrings, and glutes while also engaging the core for …
Related exercises
Barbell 2 3 Deadlift
The Barbell 2 3 Deadlift is a strength exercise that targets the posterior chain, including the hamstrings, glutes, a…
Barbell Alternate Biceps Curl
1. Stand up straight with your feet shoulder-width apart. 2. Hold a barbell in both hands with an underhand grip, pal…
Barbell Anderson Squat
The Barbell Anderson Squat is a variation of the squat that emphasizes strength in the starting position.Set a barbel…
Barbell Back Wide Shrug
The Barbell Back Wide Shrug targets the upper trapezius muscles to enhance shoulder strength and stability.Stand with…
Barbell Band Assisted Deadlift
Perform the barbell band assisted deadlift to enhance your deadlifting technique and strength.Set up a barbell on the…
Barbell Banded Bench Press
The barbell banded bench press enhances your bench press by adding accommodating resistance through bands.Set up a be…
Barbell Banded Bench Squat
The Barbell Banded Bench Squat combines the benefits of a squat with added resistance from bands, targeting the lower…
Barbell Banded Romanian Deadlift
The Barbell Banded Romanian Deadlift targets the hamstrings, glutes, and lower back. This exercise incorporates bands…