Front Rack Lunge

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Rectus Femoris
• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Barbell
• Squat Rack

Technique

1. Unrack the bar in the front rack and step back from the rack.
2. Step forward and lower the back knee toward the floor.
3. Push off the front foot to return to standing; alternate legs.

Cues

• Keep the elbows up so the bar stays on the shoulders.
• Brace the core before each step.
• Keep the torso upright; if you lose balance, step out from under the bar or let it drop forward.

Common mistakes

• Dropping the elbows.
• Too short a step.
• Leaning forward so the bar rolls off the shoulders.

Alternatives

• Barbell Lunge
• Barbell Front Rack Reverse Lunge