- Position shoulders under padded bars handles. Place feet
under bar. Straighten legs so weight is lifted. Disengage safety
- 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
- Re-engage support lever in extended position before dismounting.
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.