Lunge
- Place a barbell across your upper back (on your traps). Stand tall with your feet shoulder-width apart.
- Take a controlled step forward with one foot and lower your back knee toward the floor until both knees are bent at about 90 degrees.
- Drive through the heel of your front foot to push yourself back up to the starting position. Complete all reps on one side, then switch.
Tips
- Keep your torso upright throughout the descent and drive, rather than leaning forward over your front thigh.
- Step far enough forward so that your front shin stays roughly vertical as your back knee lowers toward the floor.
- Grip the barbell slightly wider than shoulder-width and press it firmly into your traps to keep it stable on your back throughout the movement.
Common mistakes
- The front knee collapses inward during the descent or the drive back up instead of tracking over the foot.
- The step is too short, causing the front knee to travel well past the toes and the front shin to angle sharply forward.
- The back knee drops to the floor rather than stopping just above it, cutting the controlled range of the movement short or causing an abrupt stop.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
