How To Perform Barbell Lunges

The barbell lunge might be just about the most effective but most bothersome barbell routines. The advantages of training for your legs one knee each time are many. You will build much better coordination, remove muscle tissue imbalance between your limbs,and last but not least, achieve new levels of fitness. The major muscle groups recruited here are the glutes (butt),hamstrings (back of the upper leg) and quads (front of the upper leg).

How To Perform Barbell Lunges

1.Squeeze your shoulder blades and place the babell on top,supported by the trapezius muscles.

2.Keeping your chest up, inhale  and keep the abdominal muscles semi contracted. This is to protect your back during the exercise.

3.Keeping a slight arch position in the lower back, step forward with your right leg and squat down through your hips, keeping your torso upright and maintaining balance. Inhale as you go down. 

4.Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint and injure it.

5.Using the heel of your foot, push up and go back to the starting position as you exhale.

6.Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Points To Remember

*Keep your abdominal muscles tightened throughout the exercise.

*Maintain a slight arch in your back.

*Do not allow your knee to go forward beyond your toes as you come down. Lead knee should point in the same direction as the foot throughout the lunge.

*Take long lunges.

*The weight of the torso should be kept above the front leg while keeping the lower back arch of course.