- Stand inside trap bar, feet shoulder-width, grip handles.
- Sit hips down and back, keeping chest upright.
- Lower until thighs are at least parallel.
- Push your heels into the floor and squat back to a standing position.
- Take a large step forward with one leg, and lower your body until your back knee nearly touches the ground. Your front knee should be bent at a 90-degree angle, and your back leg should be straight.
- Push through the heel of your front foot to raise your body back to the starting position.
- Stand inside trap bar, grip handles, stand tall.
- Step one foot backward into lunge position.
- Lower until front thigh is parallel to ground.
- Push through front heel to return standing.
- Hold barbell on upper back and place one foot firmly on platform.
- Drive through front heel to step up, keeping torso tall and balanced.
- Lift trailing knee high at the top, then step down slowly with control.
