Barbell Lunge

Setup

1. 01Set a barbell across the upper traps as in a back squat.
2. 02Unrack the bar and step back to open floor space.
3. 03Stand with feet hip-width apart and brace the trunk.
4. 04Fix the eyes forward and square the hips.

Execution

1. 01Step forward into a long stride with one leg.
2. 02Lower until the rear knee nearly touches the floor.
3. 03Drive through the front heel to push back up.
4. 04Return to standing and repeat on the other leg.

Checkpoints

• -Front knee tracks over the toes, not caving inward.
• -Torso stays upright with the bar over midfoot.
• -Front shin stays near vertical at the bottom.
• -Hips stay square to the front throughout the rep.

Common mistakes

• -Taking a stride too short, driving the knee past the toes.
• -Letting the torso pitch forward under the bar.
• -Pushing off the rear foot instead of the front heel.
• -Slamming the back knee into the floor.