Barbell Lunge - Legs Exercise

► Exercise Instructions 1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. 2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso then step away from the rack and step forward with your right leg and squat down through your hips as you inhale, while keeping the torso straight and maintaining balance. Caution: 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. 3. While exhaling and mostly using the heel of your foot, push up and go back to the starting position and repeat the movement as recommended by your training program, then switch to the left leg. ► Caution Avoid this exercise if you have any balance related issues in order to protect yourself from any injuries. ► Variations You can perform this exercise by alternating each leg at a time or doing a static lunge where your starting position is with one of your feet already forward and you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same, or by doing the walking lunges where you walk across the room but in a lunging fashion, the last one would be for the most advanced athletes. ========================================­===== ► Official Website: https://www.fitness-arabia.com | Follow Fitness Arabia| ► YouTube: /c/FitnessArabia ► Facebook: https://web.facebook.com/OfficialFitnessArabia/ ► Instagram: https://www.instagram.com/officialfitnessarabia/ | Follow Yahya AK | ► YouTube: /c/YahyaAK ► Facebook: https://web.facebook.com/yahya.ak.fitness/ ► Instagram: https://www.instagram.com/yahya.ak.fitness/ ► Snapchat: Yahya.ak90

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