quad and glute builder on a forward step with the bar cradled in your elbows
the bar sits low and close to your centre, so this is the loaded forward lunge
you can actually stay steady under: a bar on your back sits high and dumbbells
at your sides swing
the front load holds your torso vertical, which stacks onto a forward step
that already leads with the quad
Execution
Cradle the bar in the crook of your elbows, arms crossed, feet hip-width apart.
Use padding on the bar or your sleeves if it digs in. 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
keep your torso vertical rather than letting it drift over the front leg
pause briefly in the bottom where the front leg is most stretched
drive through your front heel to push back to the start
Step back instead and you have the reverse version, where you place the back
foot rather than catching yourself on the front one.
Purpose
quad and glute builder on a forward step with the bar cradled in your elbows
the bar sits low and close to your centre, so this is the loaded forward lunge
you can actually stay steady under: a bar on your back sits high and dumbbells
at your sides swing
the front load holds your torso vertical, which stacks onto a forward step
that already leads with the quad
Execution
Cradle the bar in the crook of your elbows, arms crossed, feet hip-width apart.
Use padding on the bar or your sleeves if it digs in. 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
keep your torso vertical rather than letting it drift over the front leg
pause briefly in the bottom where the front leg is most stretched
drive through your front heel to push back to the start
Step back instead and you have the reverse version, where you place the back
foot rather than catching yourself on the front one.