Lets get those butts and legs into shape everybody. I'm Carol Ann with Studio Group X and I'm going to show you how to do static lunges using the barbell. First, you want to keep in mind that you're going to load your bar heavy because your legs are large muscles and they can handle a lot of weight and that's how you want to condition them. It might take you a couple times to figure out how much weight that will be for you but whatever it is, make sure you're loaded evenly on either side of your bar. You're going to perform this exercise for about four to five minutes, two minutes on one leg, two minutes on the other leg. So, bend down, grab your bar, always use your legs to lift the bar, then you're going to flip the bar up and overhead on the meaty part of your shoulders. To get into proper position, take one leg way out in front and the other leg back, this is like a split squat position. Now you want to have that back heel lifted, keep your chest lifted and your abdominals engaged. When you lower down, your front knee and your back knee are both at ninety degrees and then push right back up again. Always keep that back heel lifted. Inhale as you lower, exhale as you push up. So, you can singles here, you can slow the rhythm down and up. You can even hold it down and do little pulses and just really feel that burn. Then, when you're finished, just step together, use your body to push the bar up, lower down and then set the bar down, bending your knees. Avoid always using your back with that. Alright gang, get to it, shape up those butts and legs. I'm Carol Ann with Studio Group X, go at it.
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