Barbell lunge
The barbell lunge is an exercise which will greatly stimulate the quadriceps, hamstrings, gluteul muscles, and calfs, the barbell lunge is a great all round lower body exercise. With most leg sessions commonly including only squat variations, extensions and curls, the lunge could be a welcomed inclusion for many to offer variety.
To achieve optimal stimulation and improve safety the lunge should be performed in a perfect and strict manner. The torso should remain erect at all times, the head remain up, the trialling knee should never touch the floor, nor should the front knee travel further forward than the front foot.
Performing barbell lunges
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- If using a rack, place barbell on squat rack pins, which are set at a suitable height for you to dismount and re-rack safely.
- Load bar with correct weight. Put on safety collars.
- Position barbell on back of shoulders, taking a wide grasp on the bar.
- Dismount barbell carefully, taking a few steps backwards.
- If not using a rack, clean bar off floor and set in position on shoulders.
- Lunge first foot forward, keeping back straight and torso erect throughout execution.
- Land on heel first then let rest of foot make contact with floor, in a slow controlled action.
- Keeping back straight, lunge down by flexing the knee and hip until front thigh is close to parallel to the floor and the knee of the following leg is close to the floor.
- Return to standing position by forcefully extending the knee and hip of the front leg, keeping good body posture throughout.
- Repeat in same manner for the other leg.
- Repeat for repetitions.
Barbell lunges courtesy of Fitness Uncovered - Bodybuilding & Fitness
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