Front Rack Lunge

How to do it

Stand tall with feet hip-width apart. Step forward with one leg and lower your body until both knees are bent at 90 degrees. Push through the front heel to return to the starting position and repeat on the other side.

1. 1With the barbell in a front rack, step forward and lower your back knee toward the floor; you should feel your quads, glutes, and core working to stabilise
2. 2Keep your torso upright and elbows high to maintain the front rack position
3. 3Push through the heel of your front foot to return to standing, feeling your glutes and quads drive the movement

Common mistakes

• ×Don't let your front knee collapse inward or travel excessively past your toes
• ×Avoid leaning forward or dropping your elbows, which can cause the bar to roll
• ×Don't rush the lunge, control both the descent and the push back up

Muscles worked

The front rack lunge mainly works the quads and glutes, with the hamstrings and calves assisting.

• QuadsPrimary
• GlutesPrimary
• HamstringsSupport
• CalvesSupport
• Lower BackMinor
• Upper AbsMinor