1. Begin by placing a barbell across your shoulders. Stand up straight with your feet hip-width apart. Ensure that the weight on the barbell is appropriate for your strength level.

2. Step forward with one foot to a distance that will allow you to perform a lunge while keeping your balance. As you do so, keep your torso upright.

3. Lower your body by bending both knees until the back knee nearly touches the ground and your front thigh is approximately parallel to the floor. Make sure your front knee does not extend past the toes of your front foot.

4. Pushing principally with the heel of your front foot, extend both knees to raise yourself back up to the starting position.

5. Repeat the motion, stepping forward with the opposite foot.

6. Continue alternating legs for the prescribed number of repetitions or sets.

Tips:
- Engage your core throughout the exercise to stabilize your body and protect your lower back.
- Focus on controlled movements and maintain proper form to prevent injury.
- Breathe in as you lower your body and exhale when you return to the starting position.
- Use a weight that allows you to complete the exercise with proper form. If you’re new to lunges, it may be beneficial to start without weights to ensure that you can perform the movement correctly.

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