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Trap Bar Lunges
Intermediate - Strength - Compound
Targeted Muscle Group
Upper Legs
Lower Legs
Glutes
Recommended Equipment
How to do it
The trap bar lunge is a variation of the traditional lunge exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core muscles for stability.
Begin by loading the trap bar with an appropriate amount of weight on each side. Grasp the handles of the trap bar with a neutral grip (palms facing each other). Engage your core muscles by drawing your navel in towards your spine. Keep your chest up and your shoulders back to maintain proper posture throughout the movement.
Take a large step forward with one foot, ensuring that your knee is aligned with your ankle and your thigh is parallel to the ground. Lower your body down towards the ground by bending both knees until your back knee is just above the floor. Keep your front knee tracking in line with your toes and avoid allowing it to collapse inward.
Your back knee should be hovering just above the ground, with your weight evenly distributed between your front and back legs.
Press through your front heel to drive yourself back up to the starting position. Focus on engaging the muscles of your front leg as you push back up to standing. Keep your chest up and your back straight throughout the movement to maintain proper alignment. After completing the desired number of repetitions on one side, switch legs and perform the exercise on the opposite side.
