Static lunge

USED IN: Break-In; Strength I

SET-UP: Set a barbell on the supports of a squat rack. Set the barbell on your trapezius with your shoulder blades pulled together. Step away from the supports and take a "split" stance, with your front heel about three feet in front of your rear toe. (If you're right-handed, start with your left leg out in front; as a general rule, always work your weaker or non-dominant side first.)

LOWERING: Lower your body so your front knee is bent about 90 degrees and your rear knee nearly touches the floor. Keep your torso as upright as possible.

LIFTING: Rise back to the split position. Finish all the reps, then switch legs and repeat the set.


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