Barbell Rear Lunge

Starting position:

Choose an appropriate weight matching your fitness and coordination level.

Place your feet in a shoulder-width position and the barbell behind your head. Straighten up your torso, with your pelvis in a neutral position.

Exercise:

Step backwards and down with one leg while maintaining your basic posture line. Pull the heel of your rear leg up. The length of your backward step is limited by a 90-degree angle at both knees (femoral-tibial angle).

Go back to the starting position in the same way. Breathe in as you go up; breathe out as you go down. Alternate legs.

Note:

Make sure to retain correct stance and keep your torso upright.

The backward motion is performed along the line of your starting position without inward or outward rotation.

Avoid rotating your toes on either feet in the lower position, i.e. both your feet are facing forward.

Do not allow your knee to go forward beyond your toes as you come down, i.e. maintain the correct knee angle.

Recommendation:

Perform the exercise in front of the mirror and watch yourself sideways to make sure you are using the right technique.

Choose your resistance to match your abilities and fitness level. Start with lighter resistance to master the technique well.