Lunges (Olympic Bar)

1. Position your body underneath the Olympic bar and lift it from the standards.
   
   
2. The bar should be resting on the trapezius muscles, with your hands grasping the bar slightly wider than shoulder-width apart.
   
   
3. Take a couple of steps backward, giving enough clear space to lunge forward.
   
   

• Step forward with either leg (the lead leg), keeping your back erect.
  
  
• Bend the knee of your lead leg until it has reached a 90-degree angle.
  
  
• At this point, your knee of the back leg should be approximately 2-3 inches from the floor.
  
  
• When fully lowered, push forcefully with the lead leg and return to the starting position.
  
  
• Repeat the exercise with your other leg, and continue to alternate until the desired number of repetitions is completed.
  
  
• Remember that a shorter lead step allows more emphasis to be placed on the quadriceps muscles and a larger step places more emphasis on the gluteal and hamstring muscles.