Front Rack Reverse Lunge

Level: Intermediate
Equipment: Barbell, Squat Rack
Movement: Lunge · Standing
Tracks: Weight & Reps

Works

Quadriceps
Glutes
Hamstrings
Calves
Abdominals
Back
Shoulders

How to do it

Set the barbell in a rack at roughly shoulder height and load it.
Dip under the bar and position it across the front of the shoulders, resting on the clavicles and front delts, with the elbows lifted high and pointing forward.
Grip the bar just outside shoulder width, unrack it, and take a step back from the rack.
Stand tall with feet hip-width apart, torso upright and core braced.
Step one foot straight back and lower your hips, keeping the elbows high and the chest up.
Descend until both knees bend to approximately 90 degrees, with the back knee just above the floor.
Drive through the front heel and mid-foot to return to standing.
Alternate legs with each repetition.

Common mistakes

Letting the elbows drop, which collapses the rack and pitches the torso forward.
Leaning the torso forward under the front load.
Letting the front knee cave inward.
Taking a step that is too short, jamming the front knee.
Allowing the back knee to slam into the floor.
Loading too heavy for the front rack and losing the bar position.

Safety

The front rack places the bar against the throat and clavicles, so set the bar on the front delts with the elbows high rather than pressing it into the neck, and practise the rack position with an empty bar first.

Rack the bar securely and step back only when balanced, and be ready to dump the bar forward if balance is lost.

Tips

Keep the elbows high and pointing forward throughout to hold the rack and keep the chest up.
Brace the core hard before each descent; the front load punishes any loss of tension.
Keep the torso as vertical as possible and let the hips drop straight down.
Drive through the front foot's mid-foot and heel to stand.
Take a full step back so the front shin stays roughly vertical at the bottom.