{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Barbell Lunge",
      "kind": "common"
    },
    {
      "text": "Standing Barbell Lunge",
      "kind": "common"
    },
    {
      "text": "Barbell Front Lunge",
      "kind": "common"
    },
    {
      "text": "Barbell Lunges Standing",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "lunge"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "barbell"
      ],
      [
        "squat-rack",
        "power-rack"
      ]
    ]
  },
  "external_ids": {
    "wger": "46"
  },
  "id": "oec:barbell-forward-lunge",
  "instructions": {
    "setup": [
      "Set a barbell in a rack at roughly mid-chest height.",
      "Step under the bar and rest it across your upper trapezius muscles in a high-bar position, gripping firmly with both hands.",
      "Unrack the bar by extending your hips and knees, take one or two small steps backward, and stand upright with your feet hip-width apart."
    ],
    "steps": [
      "Take a controlled step forward, planting your lead foot flat on the floor while keeping your torso upright.",
      "Lower your hips straight down by bending both knees until your back knee gently hovers just above the floor and your front thigh is roughly parallel to the ground.",
      "Push forcefully off the heel and midfoot of your front leg to drive yourself backward into the starting standing position.",
      "Repeat the movement with the opposite leg or continue alternating sides for the desired rep count."
    ],
    "breathing": "Inhale and brace your core as you step forward and lower down; exhale forcefully as you drive back up to the starting position.",
    "cues": [
      "Step onto railroad tracks, not a tightrope.",
      "Drop your hips straight down, not forward.",
      "Push the floor away through the front midfoot."
    ],
    "common_faults": [
      {
        "fault": "Stepping with feet directly in line with each other, causing loss of balance.",
        "correction": "Maintain hip-width foot spacing throughout the stride as if stepping on separate tracks."
      },
      {
        "fault": "Allowing the front heel to lift off the ground as the knee translates excessively forward.",
        "correction": "Take a slightly longer step and distribute your weight evenly across the entire front foot."
      },
      {
        "fault": "Excessive forward torso lean collapsing lumbar stability.",
        "correction": "Brace the abdominal wall firmly and keep the chest proud throughout the descent and push-off."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure adequate floor space in front and behind you clear of plates or tripping hazards.",
        "Avoid violently banging the trailing knee into the floor on the descent."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Barbell Forward Lunge",
  "previous_ids": [
    "oec:barbell-lunges-standing"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Barbell Lunges Standing",
        "url": "https://wger.de/en/exercise/46/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Mikko Ruohola"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:forward-lunge"
    },
    {
      "type": "progression-of",
      "target": "oec:bodyweight-forward-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-reverse-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-walking-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:kettlebell-forward-lunge"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "wide"
    },
    "load_position": "high-bar",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A unilateral lower-body compound exercise where you step forward with a barbell on your upper back, descend until both knees bend to approximately ninety degrees, and push back to standing."
}