Overview

The barbell forward lunge strengthens the glutes and thighs. You can take a shorter step forward if you are just learning to perform lunges. Once you have performed a few sets you can increase your stride length to activate the hamstrings and glutes. Dumbbells may be used in place of a barbell if you have difficulty balancing the bar on your back. The barbell forward lunge can be included in your lower-body workout or circuit training routine.

Description

• With the barbell on your upper back, step one foot forward about 18-24 inches.
• Immediately bend the knees and descend onto the front leg, allowing the back knee to come close to the ground.
• Keep the weight on the front heel and maintain a straight torso.
• Push back up with the front heel and return to the standing position.

Mistakes

• Not stepping onto the heel and rolling toward the ball of the front foot
• Not keeping the front foot flat on the ground
• Allowing the front knee to move too far beyond the toes
• Pointing the front knee to one side
• Rounding the back