Squat, bar at chest, lunge
Legs
Description
Front squat with the barbell bar at the chest, split (lunge) stance. The isometric hold targets the quadriceps, gluteus maximus, and adductors, with the front-loaded position emphasizing an upright torso and deep knee flexion.
Execution technique
1. Set the barbell bar at the desired height on the Samson-fit machine.
2. Stand with one foot forward and one foot back in a lunge position, feet hip-width apart.
3. Position the bar at the front of the shoulders with arms crossed or using a clean grip.
4. Lower into the lunge position and apply maximal isometric force at the target position.
5. Keep your torso upright, front knee tracking over the toes, and core engaged throughout the hold.
6. Distribute weight evenly between both legs and maintain balance.
2. Stand with one foot forward and one foot back in a lunge position, feet hip-width apart.
3. Position the bar at the front of the shoulders with arms crossed or using a clean grip.
4. Lower into the lunge position and apply maximal isometric force at the target position.
5. Keep your torso upright, front knee tracking over the toes, and core engaged throughout the hold.
6. Distribute weight evenly between both legs and maintain balance.
Breathing
Inhale as you lower into the lunge position. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on keeping the torso upright with the bar at the chest. The lunge stance increases unilateral demand and balance requirements.
Contraindications
Not recommended for individuals with knee injuries or patellar tendonitis.
Parameters
| Muscle group | Legs |
|---|---|
| Muscle weight (% of body mass) | 0.68% |
| Tech coefficient | 0.75 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.68 (Legs)
- ktech = 0.75