The alternating barbell forward lunge increases strength in the legs with an emphasis on the quads, glutes, and hamstrings. The exercise also improves core stability and hip mobility.
Place a barbell across your upper back, pulling the bar down while squeezing your shoulder blades together for stability. Stand tall with your feet about shoulder-width apart.
Push your chest out and take a large step forward with one leg, lowering your rear knee towards the ground while keeping your front shin as vertical as possible. Push yourself back to the starting position to repeat with the opposite leg.