Barbell Lunge

Rest the bar across your upper back and stand with your feet hip-width apart. Stand tall and brace your abs so you stay centered when you step.

Step forward, shift your weight onto the front foot, and lower. Let your front knee track toward your toes while your back knee lowers naturally toward the floor.

Drive hard through your front foot to stand back up. Keep the bar and torso rising together instead of letting your chest fold forward.

Make sure the work is concentrated in your front quad and glute. If too much weight stays on your back foot, push harder through the front heel.

A stride that is too short or too long increases stress on both your knees and lower back. Before adding weight, match your stance and depth on both sides.

Inhale as you lower and exhale as you rise. Matching your breath to each step makes it easier to regain your balance if you wobble.

Think about pushing the floor away with your front heel for much better balance. At first, practice stationary lunges in place to learn the movement at the same spot.