Barbell Rear Lunge V. 2

Setup

1. 01Place the bar on the upper traps and grip it firmly.
2. 02Step back from the rack into a hip-width stance.
3. 03Brace the trunk and fix the eyes on a point ahead.
4. 04Confirm there is clear space behind you for the stepping leg.

Execution

1. 01Step one leg straight back onto the ball of the rear foot.
2. 02Lower the rear knee under control toward the floor.
3. 03Stop just above the floor with the front shin near vertical.
4. 04Drive through the front foot to return to standing, then alternate or complete all reps on one side.

Checkpoints

• -Front knee tracks over the toes without caving in.
• -Torso stays upright with a slight forward lean into the front hip.
• -The rear knee lowers under control, never crashing down.
• -Hips stay square to the front through the whole rep.

Common mistakes

• -Stepping back too short and cramping the front knee.
• -Pushing off the rear leg instead of driving through the front foot.
• -Letting the torso twist or lean sideways.
• -Tapping the knee off the floor for momentum.