- With bar upper chest height, position bar on back of shoulders
and grasp bar to sides. Place feet under bar or slightly forward.
Straighten legs so weight is lifted. Disengage bar by rotating
bar back. Place feet slightly forward.
- Step back with one leg while bending supporting leg. Plant
forefoot far back on floor. Lower body by flexing knee and hip
of supporting leg until knee of rear leg is almost in contact
with floor. Return to original standing position by extending
hip and knee of forward supporting leg and return rear leg next
to supporting leg. Repeat movement with opposite legs, alternating
- Keep torso upright during lunge; flexible
hip flexors are important. Forward knee should point same
direction as foot throughout lunge. A long lunge with feet slightly
forward emphasizes Gluteus Maximus; short lunge with feet under
the bar emphasizes Quadriceps.