Forward Lunge

The technique.

1. 01

   Position a barbell across your upper back, similar to a squat.

2. 02

   Stand tall with feet hip-width apart, core braced.

3. 03

   Step forward with one leg, lowering your hips until both knees are bent at 90-degree angles.

4. 04

   Ensure your front knee is directly over your ankle and your back knee hovers above the floor.

5. 05

   Drive through your front heel, pushing off your back foot to return to the starting position.

What goes wrong.

• ×Leaning too far forward, putting excessive stress on the front knee.
• ×Knee caving inwards on the front leg, stressing the knee joint.
• ×Not going deep enough, limiting muscle activation.
• ×Losing balance, indicating weak core or stability.
• ×Rushing the movement, sacrificing control and proper form.