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Equipment

Barbell

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What are jumping lunges?
More information on the lunge

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Lunge - Barbell

Use a barbell stand to help you get the bar onto your shoulders. Make sure you have a firm grip on the bar and the weight is travelling down through your shoulders. Use a towel or padding to make it more comfortable.

Stand upright with your feet less than shoulder-width apart. Make a larger than normal step forwards (this may take some practice to find the correct distance).

Keeping your upper body vertical bend at your knees so that you lower yourself straight down towards the ground. Stop just before your back knee touches the ground.

At this point your front leg should be 90 degrees at the knee and the lower portion of your leg should be completely vertical. Your back leg should be at 90 degrees and its thigh should be underneath your upper body.

If your back leg knee is behind your body then you took too large a step. Start again and try taking a smaller step.

Now push slowly back up until your legs are straight.


Do's Don'ts
  • Do use a barbell stand
  • Do take a large step forwards
  • Do keep your upper body upright
  • Do drop your body straight down
  • Do stop at the point where your knees reach 90 degrees
  • Do push up through your legs
  • Do inhale on the way down and exhale on the way up
  • Do use a mirror to perfect your technique
  • Don't take too large or too small a step
  • Don't lean forwards during the exercise
  • Don't let your front knee travel past the vertical line of your toes
  • Don't let your knees touch the floor
  • Don't hold your breath

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