Quads · Compound movement
Front-Rack Barbell Lunge
A compound exercise for the quads, with the glutes working too. You need a barbell and a squat rack.
Primary muscle
Quads
Secondary muscles
Glutes
Equipment
Barbell
Difficulty
Intermediate
How to perform the Front-Rack Barbell Lunge
- Rack the barbell across the front of the shoulders in a front-rack position with the elbows driven high.
- The front-loaded bar forces a very upright torso and heavily challenges the upper back to stay extended.
- Step one foot forward or back into a lunge while keeping the elbows up and the chest tall.
- Lower under control until the rear knee nearly touches the floor and the front shin is vertical.
- If the elbows drop, the bar pitches you forward, so fight to keep them high through every rep.
- Drive through the front heel back to standing, maintaining the front-rack position throughout the set.
Suggested working range: 6–10 reps. Default progression: double progression.
Common mistakes
- •Letting the elbows drop, which rolls the bar forward and pitches the torso down.
- •Rounding the upper back instead of holding a tall thoracic position.
- •Leaning the chest forward instead of staying upright under the front rack.
- •Letting the front knee cave inward on the drive back to standing.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Front-Rack Barbell Lunge fits into hypertrophy and strength splits that prioritize quads volume.
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