Stand up straight with the barbell loaded onto your back (traps and shoulders). This is your starting position.
Lunge forward with one foot and lower yourself down all the way until your forward leg forms a 90 degree angle. At this point your back should be straight and vertical and your opposite leg's knee will be just a few inches away from the floor. Then, with your forward leg push as strong as you can to get yourself back up to the starting position. Once standing again, lunge forward with your other leg and alternate both legs until you complete the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep perfectly balanced on your way down and back up
Don't do this exercise if you are a beginner; no need to risk injury with a complex movement like this if you are a complete beginner
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
If you're an absolute beginner, this is not the exercise for you. This exercise is for those who have done various lunge-type exercises in the past.
The most essential thing when executing this movement is balance. If your balance is off you will most likely perform the exercise wrong, and worse yet - risk injuring yourself!
Thus, we suggest doing a few practice/warm-up lunges with the empty bar before you load the bar and begin doing sets. Also, its important to point out that this exercise doesn't require you to load the bar too heavy. This exercise is not about packing slabs of muscle onto your legs (if that's what you want do squats) - it's more about creating nice muscle separation between all the different leg muscles.
This barbell lunges exercise is an exercise that you want to do on your "cutting" cycle. Cutting, or fat-burning as it's more commonly known as, is when you focus on getting rid of fat while keeping as much muscle as possible. This gives you the "cut" or "shredded" look that is perfect for the spring and summer.