BARBELL LUNGE

SET-UP

1. Set an empty bar on a squat rack just below shoulder height, and then load an appropriate weight.
2. Step under the middle of the bar, bending at your knees and hips so that it makes contact with your shoulders just below your neck.
3. Hold the bar with an overhand grip (palms facing forward) slightly wider than shoulder-width apart.
4. Unrack the bar by pushing up with your legs and immediately straightening your torso.
5. Step back from the rack to give you enough room to step forward when you lunge.
6. Stand tall (neutral spine, chest up and chin up) with your feet hip-width apart.
7. Tighten your core and draw your shoulders back.

EXECUTION

1. While maintaining a straight back and keeping your chest up, inhale as you lunge by taking a large step forward with your left leg.
2. Continue to lower your body until your front (left) thigh is parallel to the floor, keeping your front shin as vertical as possible.
3. Stop just before your back (right) knee touches the floor.
4. Pause briefly at the bottom of the lift.
5. Using your buttocks and hamstrings of your front (left) leg exhale as you push through your left heel to powerfully drive your front (left) foot into the ground to raise your body.
6. Return to the start position by bringing both feet back into line hip-width apart.
7. Repeat for the prescribed number of reps for your left leg before swapping to the right to complete one set.
8. Repeat for the prescribed number of sets.

1. Do not allow your front knee to significantly extend over your toes at the bottom of the lift as this will place undue stress on your knee joint.
2. Descend into the lunge by dropping your hips, instead of just jutting your knee forward.
3. Keep your front knee steady as you descend, avoid any lateral (inwards or outwards) movement.

• Instead of performing all of the Lunges for each leg one at a time, perform by alternate each leg.
• Elevated Front-Foot Barbell Split Squat
• Elevated Back-Foot Barbell Split Squat
• Walking Barbell Lunge