Barbell lunge

You need

How to do it

1. Set the barbell over a squat stand and have it at collarbone height.
2. Stand in front of the bar, reach forward and place your hands evenly over it.
3. Tuck your head underneath the bar and place your trapezius muscle against it. Have your hands close or wide––whichever feels more natural and secure.
4. With your feet in line, tense your entire body, engage your abs, and take a breath.
5. Extend your knees to unrack the barbell and take several careful steps back to clear enough room for lunges.
6. Position your feet at a hip-width distance and take another breath.
7. Lunge forward and plant your foot on the floor.
8. Immediately descend into a controlled lunge while keeping your upper body stable and barbell in position.