This is an advanced version of a lunge.

Muscle group: Legs


Place a barbell on a rack at chest height.

Lift the barbell of the rack and onto your shoulders, gripping the bar slightly wider than shoulder width apart.

Stand with your feet approximately 8 inches apart you toes pointing forward.

Slowly take a step backward with your right leg.

Keeping your abs drawn in and your upper body straight, lower your body until your left knee is almost on the ground.

Hold for a moment and then return to starting position.


You man want to place a matt or towel under your knee.

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