quad-biased forward lunge with the bar held in a front rack
the front rack holds your torso vertical, so the front knee travels further
and the quad takes more of the range than it does under a bar on your back or
dumbbells at your sides
that stacks quad bias onto the lunge that is already quad-led, which makes it
the most quad-dominant lunge here
Execution
Take the bar in a front rack across your delts, elbows high, feet hip-width
apart. Brace your trunk.
step forward far enough to control the descent, and keep that stride every rep
lower until your back knee is just off the floor, elbows staying up
keep your torso vertical rather than letting it drift over the front leg
pause briefly in the bottom where the front quad is most stretched
drive through your front heel to push back to the start
If your elbows drop, the bar rolls forward and the lunge turns into a good
morning. Keep them high.
Purpose
quad-biased forward lunge with the bar held in a front rack
the front rack holds your torso vertical, so the front knee travels further
and the quad takes more of the range than it does under a bar on your back or
dumbbells at your sides
that stacks quad bias onto the lunge that is already quad-led, which makes it
the most quad-dominant lunge here
Execution
Take the bar in a front rack across your delts, elbows high, feet hip-width
apart. Brace your trunk.
step forward far enough to control the descent, and keep that stride every rep
lower until your back knee is just off the floor, elbows staying up
keep your torso vertical rather than letting it drift over the front leg
pause briefly in the bottom where the front quad is most stretched
drive through your front heel to push back to the start
If your elbows drop, the bar rolls forward and the lunge turns into a good
morning. Keep them high.