How to BARBELL LUNGE | FORWARD LUNGE Leg Exercise | Barbell Lunges FOR BEGINNERS

Do you want to know how to Barbell Lunge? The Forward Lunge is one of the best lunge variations and lower body exercises! Holistic Health Coach, Stephen Daniele, demonstrates proper Lunge Form to get toned and strong legs in this seventeenth installment of Technique Thursday! And if you'd like to learn more exercise techniques, subscribe to our channel and hit the notification bell so you don't miss out o any of the technique videos, which will be uploaded every Tuesday and Thursday at 2pm!!!

⏰TIMESTAMPS⏰
0:00 Quick Front and Side View Demonstrations
0:17 Introduction
0:43 Setup Position
1:10 The Lowering Phase
2:15 The Lifting Phase
2:51 Explanation of Tempo
3:14 Example of a 5-0-1-0 Tempo
3:25 Example of a 3-2-1-0 Tempo
3:37 Example of a 4-0-2-1 Tempo
3:50 Example of a 2-1-2-1 Tempo
4:03 Thanks for Tuning In. Please Like, Share, Comment, and Subscribe!!!

To perform the Forward Step Barbell Lunge, place a bar on your upper trapezius and stand with your feet hip-width apart with your feet pointing straight ahead. With a pronated grip, place your hands on the bar as close as possible to your body with your elbows tucked underneath the bar to fix your scapula. This will be your starting position.

Inhale as you take an exaggerated step directly forward with the lead leg. Keep your torso erect and arms tucked as the lead foot moves forward and contacts the floor. The trailing foot, or back leg, remains in its starting position, but as the lead leg moves forward, balance shifts to the ball of the trailing foot and the trailing knee flexes slightly. Plant the lead foot with the toes pointing straight ahead and placing the lead foot directly ahead from its starting position to maintain balance, keeping the lead ankle, knee, and hip in one vertical plane. Once balance has shifted to both feet and you are stable, flex the lead knee to lower the trailing knee toward the floor. Make sure your torso stays erect, with your shoulders held back and your head facing forward as you sit back on the trailing leg. Ideally, the trailing knee should be 1 to 2 inches from the floor with the lead knee flexed approximately 90 degrees, the lead shin perpendicular to the floor, and the lead foot flat on the floor. Exhale as you shift the balance forward to the lead foot and forcefully push off the floor with the lead foot by plantar flexing the ankle of the lead foot and by extending the lead knee and hip joints, maintaining a vertical torso position. As the lead foot moves back toward the trailing foot, balance will shift back to the trailing foot. This will cause the heel of the trailing foot to regain contact with the floor. Move the lead foot back to place it next to the trailing foot, approximately hip-width apart, and maintaining an erect torso, just as you were in the starting position.

Regarding tempo, there will be four numbers which will determine the speed of the movement. The first number is going to be the eccentric portion, or the lowering phase, of the movement. The second number is going to be the pause at the bottom of the movement. The third number is going to be the concentric portion, or the lifting phase, of the movement. And the fourth number is going to be the pause at the top of the movement.

Therefore, a tempo prescription of 5-0-1-0 will require you to lower the weight for 5 seconds and immediately lift the weight for 1 second, without resting at the bottom or top of the movement.

A tempo prescription of 3-2-1-0 will require you to lower the weight for 3 seconds, rest at the bottom position for 2 seconds, and lift the weight for 1 second without resting at the top position.

A tempo prescription of 4-0-2-1 will require you to lower the weight for 4 seconds, lift the weight for 2 seconds, without resting at the bottom, and rest for 1 second at the top of the movement before performing the next repetition.

A tempo prescription of 2-1-2-1 will require you to lower the weight for 2 seconds, rest at the bottom position for 1 second, lift the weight for 2 seconds, and rest at the top position for 1 second before performing the next repetition.

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