Barbell Reverse Front Lunge (Cross Over Position)

Position: Stand with feet shoulder width apart. The bar should be placed up against the throat, running parallel to the collar bone, resting across the anterior deltoid. Cross the arms in front of the body placing the hands on the bar and keeping the elbows held high (upper arms parallel to the ground), ensuring the bar does not slip from position. The abdominals should be   “Braced.” (“Bracing” consists of tightening your abdominals as if you were going to take a punch to the stomach).                            

Movement: Take a large step back (keeping most of the weight on the front foot). Once the ball of the stepping foot is securely on the ground behind you, flex the knees and simultaneously lower the hips toward the ground, bringing the rear knee so it’s about ½ inch away from the ground. Once you’ve reached the bottom of the movement return to the starting position by driving hard through the heel of the front foot, extending the hip and knee.