Squat, bar at shoulders, lunge
Legs
Description
Back squat with the barbell bar at the shoulders, split (lunge) stance. The isometric hold targets the quadriceps, gluteus maximus, and hamstrings, with the back-loaded position allowing a slightly more forward lean than the front squat.
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 across the upper trapezius and rear deltoids.
4. Lower into the lunge position and apply maximal isometric force at the target position.
5. Maintain a neutral spine, brace the core, and keep the front knee tracking over the toes throughout the hold.
6. Distribute weight evenly between both legs and avoid leaning excessively forward.
2. Stand with one foot forward and one foot back in a lunge position, feet hip-width apart.
3. Position the bar across the upper trapezius and rear deltoids.
4. Lower into the lunge position and apply maximal isometric force at the target position.
5. Maintain a neutral spine, brace the core, and keep the front knee tracking over the toes throughout the hold.
6. Distribute weight evenly between both legs and avoid leaning excessively forward.
Breathing
Inhale as you lower into the lunge position. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The back-loaded position allows more load but requires strong core stability. Focus on balance and equal leg drive in the split stance.
Contraindications
Not recommended for individuals with knee injuries or patellar tendonitis.
Parameters
| Muscle group | Legs |
|---|---|
| Muscle weight (% of body mass) | 0.7% |
| Tech coefficient | 0.8 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.7 (Legs)
- ktech = 0.8