- 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 forward with first leg. Land on heel then forefoot.
Lower body by flexing knee and hip of front leg until knee of
rear leg is almost in contact with floor. Return to original
standing position by forcibly extending hip and knee of forward
leg. Repeat by alternating lunge with opposite leg.
- Keep torso upright during lunge; flexible
hip flexors are important. Lead knee should point same direction
as foot throughout lunge. A long lunge emphasizes Gluteus Maximus;
short lunge emphasizes Quadriceps.