Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBarbell
- MechanicsCompound
- Force TypePush
- Experience LevelIntermediate
- Secondary Muscles
Glutes, Hamstrings
Target Muscle Group
Quads
Decline Bench Barbell Lunge Instructions
- Select a barbell and stand directly in front of a decline bench.
- Position the bar so it rests on your back, and not your neck, and grip the bar with a wide grip for stability.
- Step forward with one leg onto the center of the bench. Your other leg should be planted on the ground. This is the starting position.
- Descend until your knee reaches a 90-degree angle, or until your range of motion allows.
- Then drive through the front foot and extend the knee as you return to the starting position. This is one rep.
- Repeat for the desired number of repetitions, and then repeat on the other leg.
Decline Bench Barbell Lunge Tips
- This exercise requires a good deal of balance and is not recommended for those with balance issues. If balance is a problem, begin with little to no weight.
- If you want to emphasize the glutes and hamstrings during any sort of lunge or split squat pattern, focus on taking a slightly larger step and drive up through the heel of the foot.
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