Barbell Reverse 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 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 start position by driving hard through the heel of the front foot, extending the hip and knee.