The Barbell Forward Front Lunge is a great exercise to target the quadriceps, hamstrings, glutes, and core. Since the barbell is held in the front rack position, it is easier on the spine. Also, since the weight is loaded on the front of the body, it pulls in more core strength to stabilize the torso to remain upright. To get started:
1. Position a barbell in the front rack position, similar to a front squat. The barbell should rest on the front of your shoulders and be gripped with your fingers, with your elbows pointing forward and parallel to the floor.
2. With your core strong, take one step forward with one leg and descend into the lunge until your front thigh is parallel to the ground and your back knee is bent at a 90 degree angle, hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground.
4. Press your feet through the floor to step back to the original standing position.
5. Repeat all the reps on one leg, then switch legs and repeat.

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