Barbell Static Lunge

A lunge with fixed feet and a bar on your back; it isolates each leg with stability.

• Compound
• Barbell
• Intermediate

How to do it

• Bar on your back, a fixed staggered stance
• Lower your back knee towards the floor
• Push through your front heel

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Losing the fixed position
• Putting weight on the toes of your back foot

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Barbell Split Squat
• Alternating Dumbbell Forward Lunge