Trap Bar Lunge

Trap-bar variation: the neutral grip and load around the body change leverage without altering the main movement pattern.

• Compound
• Barbell
• Intermediate

How to do it

• Stand centered inside the bar and distribute pressure across the whole foot
• Secure the neutral grip before starting each repetition
• Keep shoulders and hips rising together

Sets, reps and tempo

Ranges: 8–12 per leg · 1–2 RIR

Tempo: Lower under control for 2 s until your back knee almost touches the floor

Common mistakes

• Starting too far forward or backward inside the bar
• Losing trunk tension because the side grip feels easier

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Alternating Dumbbell Forward Lunge
• Leg Press
• Barbell Back Squat
• Hip Thrust