I absolutely hate lunges! They make me sore ad tired. But I know it is a necessary movement pattern to train and it is an extremely challenging movement due to the hip separation. So I on a regular basis I force myself to perform a variety of lunge exercises. I tend to group lunge exercise into two categories, accelerate or decelerate. For example a reverse lunge would be an accelerating lunge due to the force you apply into the ground to propel yourself forward where as a forward lunge would be a decelerating lunge due to the force you must decelerate as your heel lands on the ground. But I feel the forward lunge offers the additional benefit of teaching you how to generate a large amount of force off one leg because if you do not you won't be able return to the start position.
In addition to it teaching you how to both accept force and produce it the exercise also gives your lower body an amazing stimulus that will produce gains in muscle mass. I highly recommend incorporating this movement in your regular cycle of lunge exercises. Plus it will you that love-to-hate feeling that all great exercises produce.
How To Perform the BB Forward Lunge
- Pick-up a barbell, press it up over your head, and place it behind your back across the top of your shoulders. Stand up straight with your feet hip width apart.
- Step your right foot forward in front of your body. Land with right heel making contact with the ground first followed by the rest of the right foot.
- Allow your left knee to bend and drop toward the ground. Also allow your right knee to bend simultaneously.
- At the bottom of the lunge your right knee and left knee should be bent at 90 degrees with both feet inline with their respective hip and knee. Maintain an upright torso or a slight lean forward.
- To return to the standing position drive off your right foot placing force through the heel and extend you right leg. The key is to generate enough force to lift yourself up off the ground and place right foot next to your left foot.
- Repeat for prescribed repetitions then switch legs.
Below is a video of me performing the entire movement. Try it out!
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