• Stand with bar on back and feet slightly closer than shoulder width
• Step forward and slightly toward midline of body
• Lower into lunge position until back knee is about two inches from ground. Focus on getting both knees to 90 degrees
• To return to start position, push back with front heel
• Step forward with opposite foot and repeat

Dumbbell Variation: Same as above, but hold dumbbells at side. Use dumbbells lighter than 40-pounds, and do not swing them during movement.

Sets/Reps/Weight (Off Season): Weeks 1-2: 3x10 at 70%, Weeks 3-4: 4x6 at 78-81%, Weeks 5-6: 4x8 at 75%, Weeks 7-8: 4x5 at 80-82%

Form Matters: When you step forward, land on your whole foot, not the ball of your foot, to take pressure off your knee. To work the right muscles (glutes and hamstrings) and make the movement less quad-dominant, push back with your front heel. Use the back leg as your anchor; keep it planted and pushed back. Do not let the back knee touch the ground; lower it so it’s two inches from the floor. Squeeze your shoulder blades together throughout the whole movement. And, since this is a strength-building exercise, not a power exercise, move slowly through the lunge. When you start going fast, momentum takes over, and the chance of injury increases. Finally, don’t add external resistance until your technique is perfect.

Benefits: Because of the way you use your core and pelvis to balance, you get a lot of stabilization training from this exercise.

Maxey’s Notes: Before we lunge in the off-season, we always perform a warm-up/movement prep and brief core session, which usually includes med ball throws and chops. This ensures that our hip flexors and core are warmed up and functioning in sync. If your lunges are dominated by your hip flexors, your hip extensors (glutes and hamstrings) won’t be doing the work.