How to do the Front Rack Lunge, step by step
- Rest the bar on the front of your shoulders, elbows high, 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 torso upright.
- Drive through your front foot back to standing or into the next step.
Common mistakes and how to fix them
- Front knee caves intrack your knee over your toes
- Back knee slams the floorlower under control
- Elbows dropelbows up, torso upright
How to scale the Front 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 or kettlebell Front Rack Lunge
- Reverse lunge
Also known as
Fr 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.