- Clean bar from floor
or dismount bar from rack. From rack with barbell upper chest
height, position bar on back of shoulders and grasp barbell to
- Lunge to one side with first leg. Land on heel, then forefoot.
Lower body by flexing knee and hip of lead leg, keeping knee
pointed same direction of foot. Return to original standing position
by forcibly extending hip and knee of lead leg. Repeat by alternating
lunge with opposite leg.
- Keep torso upright during lunge. Lead knee should point same
direction as foot throughout lunge. Flexible hip
adductors will allow fuller range of motion. A long lunge
emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps.