Barbell Alternating Lunges

Learn how to do Barbell Alternating Lunges with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 6 Quadriceps Hamstringsสะโพก Olympic Barbell

Barbell Alternating Lunges is a Olympic Barbell exercise that primarily targets the Quadriceps, with secondary activation of the Hamstrings, สะโพก. It has a MET value of 6, meaning a 70kg person burns approximately 210 calories in a 30-minute session..

How to Do Barbell Alternating Lunges

Alternating lunges performed with a barbell resting on your upper back, stepping forward and switching legs each rep.


💡 Instructions:


  • Place the barbell securely on your upper back, hands gripping slightly wider than shoulder-width.

  • Stand tall with your feet hip-width apart.

  • Step forward with one leg, lowering your hips until both knees are bent at about 90°.

  • Keep your chest up, core engaged, and front knee aligned with your toes.

  • Push through the front heel to return to the starting position.


  • Alternate legs with each repetition.


⚠️ Common mistakes:


  • Letting the front knee cave inward.

  • Leaning too far forward or rounding the back.

  • Taking too short or too long of a step, reducing stability.

You're a coach? Barbell Alternating Lunges is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start Free Trial

Muscles Worked by Barbell Alternating Lunges

Primary Quadriceps
Secondary
Hamstringsสะโพก

Equipment

  • Olympic Barbell

Calories Burned Doing Barbell Alternating Lunges

เครื่องคำนวณแคลอรี่

MET 6
การเผาผลาญโดยประมาณ
210 แคลอรี่

แคลอรี่ = MET × น้ำหนัก (kg) × เวลา (ชั่วโมง)

Quick Facts: Barbell Alternating Lunges

Type
Olympic Barbell exercise
Primary muscle
Quadriceps
Secondary muscles
Hamstrings, สะโพก
MET value
6
Calories (30 min, 70kg)
≈ 210 cal
Video quality
4K with male and female demonstrations

FAQ: Barbell Alternating Lunges

What muscles does Barbell Alternating Lunges work?

Barbell Alternating Lunges primarily targets the Quadriceps, with secondary engagement of the Hamstrings, สะโพก.

How do you do Barbell Alternating Lunges correctly?

Alternating lunges performed with a barbell resting on your upper back, stepping forward and switching legs each rep. 💡 Instructions: Place the barbell...

Is Barbell Alternating Lunges good for beginners?

Barbell Alternating Lunges has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Barbell Alternating Lunges?

Barbell Alternating Lunges requires: Olympic Barbell.

What are the benefits of Barbell Alternating Lunges?

Barbell Alternating Lunges strengthens the Quadriceps, engages the Hamstrings and สะโพก.

What exercises are similar to Barbell Alternating Lunges?

Similar exercises to Barbell Alternating Lunges include Alternating Single-Arm Dumbbell Thruster, Barbell Thruster, Bent-Over Bulgarian Split Squat with Dumbbells, Dumbbell Alternating Lunge.

Is Barbell Alternating Lunges better than Alternating Single-Arm Dumbbell Thruster?

Both Barbell Alternating Lunges and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.

Alternative Exercises

Alternating Single-Arm Dumbbell Thruster
MET 6.5

Alternating Single-Arm Dumbbell Thruster

  • Dumbbells
Barbell Thruster
MET 7

Barbell Thruster

  • Short bar
Bent-Over Bulgarian Split Squat with Dumbbells
MET 6

Bent-Over Bulgarian Split Squat with Dumbbells

  • Dumbbells
Dumbbell Alternating Lunge
MET 5.5

Dumbbell Alternating Lunge

  • Dumbbells
Dumbbell Bulgarian Split Squat
MET 6

Dumbbell Bulgarian Split Squat

  • Dumbbells

เพิ่ม Barbell Alternating Lunges ในโปรแกรมของคุณ

สร้างโปรแกรมส่วนบุคคลด้วย Gymkee วิดีโอ 4K มากกว่า 550 ท่า ทั้งชายและหญิง พร้อมคำแนะนำทีละขั้นตอน

ทดลอง Gymkee ฟรี ไม่ต้องใช้บัตร ดูฟีเจอร์ทั้งหมด