Clean bar from floor or dismount bar from rack. From rack with barbell upper chest height, position bar on back of shoulders and grasp barbell to sides.
Lunge to one side with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of lead leg, keeping knee pointed same direction of foot. Return to original standing position by forcibly extending hip and knee of lead leg. Repeat by alternating lunge with opposite leg.
Keep torso upright during lunge. Lead knee should point same direction as foot throughout lunge. Flexible hip adductors will allow fuller range of motion. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps.