The barbell stationary lunges is basic multi-joint movement for the lower body muscles. It is great for developing the glutes and the hamstrings, but also works as well for the quads and the core muscles.
Place a barbell in a squat rack and load it with desired weight. Step under the bar and place the back of your shoulder (slightly below the neck). Hold on the bar with both hands and stand right under it with slight arch in your lower back and chest out. Un-rack the bar by extending your knees and step two -three steps away from the rack. Make a big step forward and place one foot in front the other. Make sure the knee of the front foot is right above your heel and your knees are slightly bended.
Your torso must be upright and you core muscles tight. This is the starting position.
Start to slowly squatting down by flexing your front knee until it forms a 90-degree angle with your thigh and the knee of your back leg almost touch the floor. Then return back to the starting position by pushing with the heel of the front leg. Flex your thighs muscles at the top and begin the next repetition.
- Be sure that the knee of your front leg not pass over your heel to the toes. Keep a 90-degree angle between the knee and the thigh.
- Do not lock out your knees at the top of the movement to keep the tension on your muscles, not on your knee joints.
- Before the beginning of each rep breathe in, hold your breath in your belly, flex your core muscles (abdominals and lower back) and puff your chest out. This will help you to keep the internal abdominal pressure and keep your lower back safe and away from injuries.
- Perform the negative part of the movement for twice longer time than the positive.
- Make sure you have an experienced partner to spot you on your heavy sets.