Barbell Lunge

1. Unrack a barbell across your upper traps as you would for a back squat and step away from the rack.
2. Stand tall with feet hip width apart, core braced and chest up.
3. Take a controlled step forward, long enough that your front shin stays roughly vertical when you descend.
4. Lower straight down by bending both knees, keeping your torso upright.
5. Descend until your front thigh is about parallel to the floor and your back knee hovers just above the ground.
6. Drive through your front heel to push yourself back up to standing.
7. Bring the front foot back to the start position, re-set your balance, and step out with the other leg.
8. Alternate legs or finish all reps on one side before switching.

Common Mistakes

• Stepping too short: a cramped stance pushes the front knee far past the toes and shifts all the strain there. Step out far enough that the front shin stays near vertical at the bottom.
• Pushing off the back foot: driving up from the rear leg steals work from the front leg. Think of the back leg as a kickstand and press up through the front heel.
• Letting the torso pitch forward: collapsing over the front leg with a bar on your back strains the spine and ruins balance. Stay tall with ribs stacked over hips throughout.
• Crashing the back knee into the floor: dropping into the bottom bruises the knee and uses bounce instead of muscle. Lower under control until the knee lightly approaches the ground.