Dynamic lunge with barbell

Primary target:
Legs (Quadriceps)
Secondary target:
Bum (Gluteals), Legs (Hamstrings)
Difficulty:
(6/10)
Equipment required:
Barbell
How many reps should I do?
What weight should I use?
Techniques
  1. Begin by placing the bar on your trapezius muscles (in between your neck and shoulder muscles), be sure NOT to rest the bar on your neck or spine
  2. Stand with both feet together and with your right leg take a long step forward
  3. Bending the back leg move your back knee towards the floor, your front knee should not go further forward than your toes
  4. Your back knee should go down to an inch off the floor but not touch
  5. In one controlled movement, return your front foot back to the starting position with the other foot
  6. Repeat steps 2 to 5 until you can no longer maintain the correct technique
Tips
  • It may take a while to get the hang of this exercise so first practice without the bar
  • Ensure you have the bar resting on the fleshy muscle part of your shoulder rather than on any bony area
Alternatives
Equipment