How to do the Back Rack Lunge, step by step
- Set the bar on your upper back like a back squat, feet hip-width.
- Take a big step forward or back.
- Lower your back knee under control to just above or touching the floor.
- Keep your front knee over your foot and your core tight.
- Drive through your front foot back to standing or into the next step.
Common mistakes and how to fix them
- Step too shortlengthen your step so your front knee stays over your foot
- Torso tips forwardchest up, brace your core
- Wobbling side to sidekeep your feet hip-width apart, not on one line
How to scale the Back Rack Lunge
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Lunge with no weight
- Dumbbell lunge
- Reverse lunge
Also known as
Br lunge
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.