Barbell Front Rack Lunge
With the bar in the front rack, step forward and lower the back knee, then drive up through the front heel.
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Demo video from YouTube, played in its own player.
- Equipment
- Barbell
- Movement
- Legs
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the quads, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Front Rack Lunge work?
- The Barbell Front Rack Lunge mainly works the quads and glutes.
- What equipment do you need for the Barbell Front Rack Lunge?
- A barbell.
- How many sets and reps of the Barbell Front Rack Lunge?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell Front Rack Lunge?
- ATG Split Squat, Backward Sled Drag, Band Squat and Belt Squat work the same main muscle.
Program it for your clients
Coaches add the Barbell Front Rack Lunge to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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