lunge

barbell reverse lunge to knee raise

1) Secure the barbell by pulling your shoulders back.

2) Lunge backward taking the back knee to the ground or to a range comfortable for you.

3) As you push back, in one motion drive the back knee all the way to the front, while balancing on the grounded leg.

4) Once you have control, take the leg straight back to the lunge position and control it down again.

5) Continue until you complete the set, then change legs and repeat the process.

Breaking down the movement:

1) Unrack the barbell and secure it by pulling your shoulders back.

2) Keep the front foot flat and back leg slightly bent.

3) Descent by dropping the back knee straight down.

4) Drive through the heel of the front foot to go back up.

5) You do not need to straighten your legs at the top, just drive directly up and repeat the process for each rep.

1) Start with your feet hip width apart.

2) Secure the BB by pulling your shoulders back.

3) Take one foot back and keep it flat on the box.

4) Drop your back knee to the ground or to a range comfortable for you; keep your midline tight.

5) Control the descent making sure the front foot stays flat on the ground.

6) Drive back up by pushing through your front heel.

7) Repeat for each rep.

1) Start with feet hip width apart and secure the barbell by pulling your shoulders back.

2) Step up with one leg and stand on the box.

3) Once you're stable at the top, step down with the opposite leg and go straight into a reverse lunge.

4) Push up in one motion taking the back leg straight to the box stepping up again.

5) Follow the sequence on the same leg until you've finished your reps, then repeat on the other leg until the set is complete.