Trap Bar Lunge

Lunge with the trap bar hanging at the sides of the body.

• Compound
• Barbell
• Intermediate

How to do it

• Hold the side handles and step without the bar clipping your legs
• Take a long step forward with the weight on the front heel
• Lower the back knee toward the floor and drive through the front leg to return

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

• Short steps that push the front knee far past the foot
• A step so short that the bar bumps into your legs

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

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