Barbell Lunge

Position: Stand with feet about shoulders width apart, and bar resting across the upper Traps. 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 step forward lifting the knee high. The heel should make contact to the ground first and then the toes should follow. Once the front foot is stabilized securely on the ground, flex the knees and simultaneously lower the hips toward the ground, bringing the rear knee about ½ inch off the ground. Once you have reached the bottom of the movement, return to the start position by driving hard through the heel of the front foot, extending the front knee and hip. Then repeat. Do not let the knee travel past the toes, and do not let the rear knee hit the ground.