Barbell Lunges

To be safe, do this exercise in a squat rack. First, adjust the racks so that the bar is slightly below your shoulders. Load the barbell with the required weight. Get under the bar and place it on the back of your shoulders (slightly below your neck). Grasp the bar with both hands and lift it off the racks, tensing your legs and torso. Move away from the counter. Take a step forward with your right foot and sit down, bending your left leg at the knee, keeping your torso straight and your head up. Breathe in during this movement. Hint: Don't let the knee of the leg that is in front go forward. It should remain on the same parallel with the feet. Push your feet off the floor and as you exhale, return to the starting position. Perform the required number of repetitions and do the exercise with the other leg. Warning: This exercise requires a good sense of balance. If you are doing this exercise for the first time or have trouble keeping your balance, try the exercise without a barbell using only your own weight as weights. Variations: There are several variations of this exercise. You can do lunges alternately, then with the right, then with the left foot. The starting position can be one in which one leg is already in front. In this case, you will only need to perform an up and down movement, lowering and rising with the weight. A more complicated version of the exercise is steps with a lunge. Instead of taking a step back after a lunge and returning to the starting position, you take a step forward again, thus alternating legs.