Barbell Front Rack Lunge

1. Set up in the front rack position: Stand with your feet hip-width apart and place a barbell across your chest, resting it on your front deltoids. Your fingertips should be under the bar with elbows pointing forward to create a "shelf" for the bar.

2. Prepare to lunge: Brace your core and ensure your back is straight.

3. Perform the lunge: Step forward with one leg, bending both knees to lower your body until your front thigh is parallel to the floor and your back knee is close to touching the ground. Ensure your front knee does not extend past your toes and that it remains in line with your foot.

4. Return to starting position: Drive through the heel of your front foot, extending both knees to return to the starting position. Maintain your balance and the position of the barbell.

5. Alternate legs: Repeat the lunge on the opposite leg, alternating legs each rep.

6. Complete the exercise: Perform the desired number of reps and sets, ensuring you maintain good form throughout the exercise.

Remember to select an appropriate weight that allows you to perform the exercise with proper form while challenging your muscles. Always warm up before starting your workout and cool down afterward. If you are new to this exercise or any form of weight lifting, consider seeking guidance from a fitness professional to ensure safety and effectiveness.

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