---
title: "Barbell Lunges on the Spot"
description: "Stand with your feet shoulder-width apart, holding a barbell across your upper back."
locale: en
slug: barbell-lunges-on-the-spot
url: "https://hi.fitness/exercises/barbell-lunges-on-the-spot"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Glutes","Hamstrings"]
equipment: ["Barbell","Squat rack"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/0c04b8ee-barbell-lunges-on-the-spot.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Barbell Lunges on the Spot

Stand with your feet shoulder-width apart, holding a barbell across your upper back.

## How to do it

1. 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.
2. 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.
3. 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.

## Similar exercises

- [Dumbbell Rear Lunge](https://hi.fitness/exercises/dumbbell-rear-lunge) - Quads · Dumbbell
- [Dumbbell Step Up on Bench](https://hi.fitness/exercises/dumbbell-step-up-on-bench) - Quads · Dumbbell
- [Kettlebell Goblet Reverse Lunge](https://hi.fitness/exercises/kettlebell-goblet-reverse-lunge) - Quads · Kettlebell
- [Dumbbell Goblet Forward Lunge](https://hi.fitness/exercises/dumbbell-goblet-forward-lunge) - Quads · Dumbbell
- [Dumbbell Lunge Alternating on the Spot](https://hi.fitness/exercises/dumbbell-lunge-alternating-on-the-spot) - Quads · Dumbbell
- [Dumbbell Front Rack Lunge](https://hi.fitness/exercises/dumbbell-front-rack-lunge) - Quads · Dumbbell
- [Dumbbell Side Lunge Alternating](https://hi.fitness/exercises/dumbbell-side-lunge-alternating) - Quads · Dumbbell
- [Dumbbell Overhead Lunge](https://hi.fitness/exercises/dumbbell-overhead-lunge) - Quads · Dumbbell