Front Rack Lunge
- Pro
- Intermediate
- Functional
- Gym
The front rack lunge racks a barbell across your front delts, elbows high, before you step forward and lower your back knee toward the floor. Holding the load up front trains the quads and glutes while forcing your torso to stay tall. Intermediate lifters use it in the gym or functional training for weight and reps, as a main lift or a finisher.
- Muscles
- Quads, Glutes
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Rack the bar on your front delts, elbows high.
- Step forward and lower your back knee toward the floor.
- Keep your torso tall and elbows up.
- Drive back to standing and alternate legs.
Form cues
- Keep your wrists relaxed, resting the bar on your fingers.
- Exhale as you drive back up to standing.
- Land your front foot flat for a stable base.
Common mistakes
- Elbows drop, letting the bar roll forward. Keep your elbows lifted through the whole rep.
- Torso tips forward under the front load. Keep your chest tall, ribs stacked over hips.
- Back knee drifts inward toward the midline. Track the back knee straight toward the floor.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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