Lunge (Barbell)
Trains the quadriceps, with help from the hamstrings and glutes. You need a barbell. 2 of our free programs use it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Lunge (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
3×8–12the shape they run most (1 session)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| German Volume Training (GVT) | Day 2 — Legs & Abs | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHUL | Lower Hypertrophy | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Lunge (Barbell) progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Muscles worked
What Lunge (Barbell) trains
Technique
How to do the Lunge (Barbell)
- 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 cues
Getting it right
- 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.
Substitutes
Swap Lunge (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Lunge (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.