Stand with the legs slightly apart and the bar behind the neck resting on the trapezius muscles:
• Inhale and take a big step forward, keeping the trunk as straight as possible.
• Lunge until the front thigh is horizontal to the floor or slightly less.
• Exhale and return to the initial position.
This exercise, which works the gluteus maximus intensely, can be performed two different ways: either by taking a small step (which isolates the quadriceps) or taking a big step (which isolates the hamstrings and gluteus maximus and stretches the rectus femoris and iliopsoas of the back leg).
Comment: Because the front leg must support almost all the weight in the lunge position and the exercise demands a good sense of balance, begin with very light weights.