Barbell Lunges exercise to build muscular thighs and glutes

Why are Barbell  Lunges such an effective exercise

Although barbell and dumbbell squats are the best lower body exercises, barbell and dumbbell lunges area close second.

Add a lunge workout instead of regular squats once every 3-4 weeks and you will see faster results.

Heavy Barbell Lunges is a power move to build Thigh muscles. Learn the correct technique and blast your thighs now.


To Build thigh and butt muscles.


This exercise can be done with either Barbell or Dumbbell. I will also show you some cool variations of lunges after the description.


A feet together stance is recommended.


  1. Holding a barbell behind the neck stand upright.
  2. Keeping your back straight take a step forward bending your knees and getting them as close to the floor as possible.
  3. Push yourself back to the starting position and repeat with the other foot.


Variations of Lunges

1. Dumbbell Lunges

Done exactly as the barbell version, but with dumbbells.

2. Bodyweight lunges

As the name implies, you use only your bodyweight in this exercise. You can do a forward lunge or a backward lunge. Use it as a warm up exercise for weighted lunges or when away from gym.

3. Dumbbell lunge on to a box.

This dumbbell version involves placing the lunging foot on to 6 inch box placed about 2 feet in front of you.

4. Side Lunges

You have seen the bodyweight side lunge version. Similarly you can do side lunges with dumbbells.

5. Overhead lunges.

Just like the overhead squat version, you can do overhead lunges by holding a pair of dumbbells overhead and perform the lunge. Demands great core strength and hip flexibility.

6. One sided lunge

In this version hold one dumbbell either on the side or overhead and perform the move. This also demands great core strength.

7. Reverse Lunge

Instead of taking a step forward, take a step back and perform the move.

Points to Remember

  • Exhale while you exert.
  • Bend as far and low as possible without losing form.

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