THE LUNGE Learn the lunge from U.S. Olympic & Team USA coach, Harvey Newton The Lunge is a unilateral lower body exercise primarily for the gluteal and thigh muscles. It is an important assistance exercise for anyone using the split style snatch or split style clean. It is a valuable assistance exercise for those wishing to train the lower body while employing a relatively lightweight, thereby avoiding heavy loads, as in squatting. From a squat rack, place a barbell on the upper back as in squatting, move away from the squat rack, and stabilize. Inhale and step forward with the right leg into a full split position, maintaining a neutral spine and a flat front foot. The rear foot is balanced on the toes. Push up and back to recover while exhaling. Repeat for the desired number of reps, and then return the barbell to the squat rack. There are several methods available for lunging, including 1) a lunge and recovery to the starting position on one leg, then alternate legs; 2) a lunge and recovery to the starting position, performing all repetitions on one leg, then alternate to the other leg; 3) take a lunge position and perform all reps on that leg without full recovery before then switching to the other leg. “Walking lunges” are another alternative, using only bodyweight, a pair of dumbbells, or a barbell.