Lunge (Barbell)
Also called Barbell Lunge, BB Lunge
How to do it
Stand with a barbell secured across your upper back. Step one foot forward and lower until both knees are comfortably bent, keeping the front foot planted and knee tracking over the toes, then drive through that foot to return to standing. Complete the set and repeat on the other side, or alternate sides as prescribed.
Setup
Bar on the upper back, feet hip width to start. Step out far enough that the front shin stays near vertical when the back knee lowers.
Where you should feel it
The front leg's quad and glute, with the hips working to stop the knee falling inward.
When to use it
Loaded single-leg work with a strong carryover to running and field sport. 6-10 per side.