Lunge (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet shoulder-width apart.
   • Position a barbell across your upper back, resting it on your shoulders.
2. Step 2Grip the Bar
   • Use an overhand grip to hold the barbell, ensuring it is stable on your back.
   • Keep your elbows pointed down and your hands just outside your shoulders.
3. Step 3Position Your Feet
   • Step back slightly to find your balance, ensuring your feet are firmly planted.
   • Your toes should be pointing forward or slightly outward.
4. Step 4Engage Your Core
   • Tighten your core muscles to stabilize your body throughout the movement.
   • Maintain a straight back and keep your chest up.
5. Step 5Step Forward
   • Take a step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
   • Ensure your front knee is directly above your ankle and your back knee is close to the ground.
6. Step 6Return to Start
   • Push through the heel of your front foot to return to the starting position.
   • Keep your core engaged and maintain your balance as you step back.
7. Step 7Repeat
   • Alternate legs and repeat the lunge for the desired number of repetitions.
   • Focus on maintaining proper form with each lunge.
8. Step 8Finish the Exercise
   • After completing your reps, carefully remove the barbell from your back.
   • Stand upright and ensure you are stable before setting down the barbell.