Forward Lunge (Trap Bar)

A single-leg dominant exercise where you step forward with the trap bar, alternating legs and targeting the quads, glutes, and hamstrings.

Instructions

1. Hold the trap bar at your sides with a neutral grip and stand upright.
2. Step forward with one leg, landing with your heel first.
3. Lower your body by bending both knees until your back knee is just above the ground.
4. Keep your front knee aligned over your ankle and your torso upright.
5. Push through your front heel to return to standing, bringing your back leg forward.
6. Step forward with the opposite leg and repeat the movement.
7. Continue alternating legs for the desired number of repetitions.

Tips

• Maintain an upright torso throughout the movement.
• Use a stride length that allows for proper knee alignment and balance.
• The trap bar allows for heavier loading compared to dumbbells or bodyweight.
• Control both the stepping and driving phases for maximum muscle engagement.
• This movement is excellent for unilateral strength development and balance.