Strength

Barbell Forward Lunge Hold

The Barbell Forward Lunge Hold strengthens and tones leg and core muscles. This exercise promotes stability, endurance, and balance while building muscle. The hold at the end increases muscle contraction, enhancing benefits.
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Barbell Forward Lunge Hold instructions
Step-by-step instructions
1
Position a barbell across the back of your shoulders, holding the bar with both hands.
2
Stand straight with your feet hip-width apart.
3
Take a long step forward with your right foot and lower your body towards the ground.
4
Hold this lunge position momentarily, ensuring your front knee does not go past your toes and your back knee doesn't touch the ground.
5
Push back up to the starting position and switch legs, repeating the lunge and hold with your left foot forward.
Position a barbell across the back of your shoulders, holding the bar with both hands.
Stand straight with your feet hip-width apart.
Take a long step forward with your right foot and lower your body towards the ground.
Hold this lunge position momentarily, ensuring your front knee does not go past your toes and your back knee doesn't touch the ground.
Push back up to the starting position and switch legs, repeating the lunge and hold with your left foot forward.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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