Why We Program Front Rack Lunges (And Why Technique Matters)

Front rack lunges are one of those movements that show up regularly in our programming — and there’s a reason for that.

When Scott and I break down movements in class, it’s not just about what to do. It’s about understanding why we do it and how to do it properly.

Lunges are a unilateral movement, meaning each leg works independently.

This helps:

• Identify and correct imbalances

• Build strength evenly across both sides

• Support joints, tendons, and ligaments

It’s not just about strength — it’s about longevity in your training.

A strong front rack lunge comes down to a few key things:

• Elbows up to maintain a solid front rack

• Chest tall throughout the movement

• Controlled step forward or back

• Knee touches the ground

• Drive through the glutes to stand

Even though it’s a lower body movement, your upper body position plays a big role.

The most common faults are:

Dropping elbows

This causes the chest to fall forward and puts pressure in the wrong areas.

Stepping too far

A step that’s too big can make you unstable and overload your hip flexors.

Rushing the movement

Lunges are most effective when they’re controlled, not rushed.

Not everyone can jump straight into full range lunges — and that’s okay.

We adjust based on the individual:• Using an ab mat to reduce range of motion

• Increasing height if needed for comfort and control

• Substituting with toe-supported squats to build unilateral strength

This allows members to build strength safely while working toward full movements.

Movements like this aren’t just about today’s workout.

They’re about building a body that is:

• Strong

• Balanced

• Resilient

So you can keep doing what you love — both inside and outside the gym.

Because it’s not just about doing the movement…It’s about doing it well 💙

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