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Front Lunge 1. Stand with the bar across the top of your shoulders, resting behind your neck. Make sure it rests far enough down, so as to not tilt your head forward. 2. Inhale and take a giant step forward with the right leg. 3. Exhale and return the right foot to the starting position. 4. Repeat with your left leg. 5. Do 10 to 15 repetitions on each leg, or stop at muscle fatigue.