The Forward Lunge to Press is a compound exercise, which focuses on improving the synergy of the neuro-muscular system, strengthening the knee extensor, hip extensor, and shoulder musculature, improving body control & coordination and flexibility as well as improving skill & balance foundation for complex movements.

Note: If the athlete has flexibility issues and/ or for teaching purposes, a stance wider than shoulder-width is warranted.


  1. Position barbell chest level on the rack; add resistance (plates) and attach safety clips
  2. Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point slightly outward (10˚-20˚)
  3. Use a pronated grip (palms facing down) and place hands slightly wider than shoulder-width apart on the bar
  4. Move elbows underneath the barbell and position barbell on top of the chest and shoulders; shoulders are flexed at 90˚; elbow are flexed and point forward
  5. Step into a forward lunge while simultaneously pressing the barbell over the head; distribute weight through the heel of the front foot; maintain neutral spine position (push chest out and scapulae [shoulder blades] together; maintain neutral head position (look forward)
  6. Push-off with the front foot and return to starting position while simultaneously lowering the barbell back towards the chest

Targeted Musculature

  • Glutes
  • Hamstring
  • Quadriceps
  • Trapezius
  • Deltoid
  • Tricep

Recommended Exercises

This section provides exercises that can be used to improve the athlete’s performance potential.

Hamstring Flexibility

Glutes Flexibility