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Barbell Lunges

Barbell Lunges

Target: Quadriceps (Quads)

Using a safety rack or similar set up the bar at upper chest height. Step under the bar and let the bar rest on your upper traps, like in a squat. Grasp the bar on either side. Step back from the rack leaving enough room to lunge forward. Place feet a comfortable width apart, around shoulder width or slightly wider. Toes pointed straight.

Lunge forward with first leg. Land on heal then forefoot. Lunge down so that your front leg is bent to about 90 degrees and your back knee nearly touches the floor. Return to original standing position by forcibly pushing off. Repeat by alternating lunge with opposite leg.

Keep your head up and abdominals contracted during the lunge. A long lunge emphasizes the Gluteus Maximus, and a short lunge emphasizes the Quadriceps. Your front knee should not extend in front of your toes and should not bend more than 90 degrees.

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