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300,000 Certifications Worldwide

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143 Countries Around The Globe

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30+ Years in Fitness Certifications

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Barbell Forward Lunge

 

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
Muscle Groups
Abs and Core
Hips & Buttocks
Legs
Purposes
Leg strength
Glute strength

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