barbell front rack lunge

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell across your upper chest. Grip the bar with your hands shoulder-width apart, and keep your elbows pointing forward.
2. Step forward with your right leg, lowering your body until your right thigh is parallel to the floor and your left knee nearly touches the floor.
3. Push through your front heel to return to the starting position. Repeat the movement with the same leg.

Form tips

• Keep your elbows high to maintain the barbell's position on your chest.
• Engage your core to support your lower back and maintain proper posture.
• Lower your body slowly and with control to maximize muscle engagement and prevent injury.