How to perform Barbell Lunge with proper form

Starting Position

1. Setup: Place a barbell across your upper back, resting on your trapezius muscles. Grip the barbell with both hands slightly wider than shoulder-width apart.
2. Stand Tall: Keep your feet hip-width apart and brace your core. Stand up straight with shoulders back.

Execution

1. Step Forward: Take a large step forward with one leg, allowing the back knee to lower toward the ground.
2. Knee Position: Ensure that the front knee is aligned over the ankle and does not extend past the toes.
3. Lowering: Lower your body until both knees are bent at approximately 90 degrees.
4. Push Back: Press through the front heel to return to the starting position, bringing the back foot forward to meet the front foot.
5. Repeat: Alternate legs for the desired number of lunges.

Key Points

• Maintain an upright torso throughout the movement.
• Engage your core to stabilize your spine.
• Keep your back leg straight as you descend.
• Breathe in while stepping down, and out while pushing back up.

Common Mistakes

• Allowing the front knee to collapse inward.
• Leaning forward excessively with the torso.
• Not controlling the descent.

By following these steps, you can perform the barbell lunge safely and effectively.