1. From a rack, position the bar on the back of your shoulders and place your hands on the bar wider that shoulder width. Look straight ahead, keep your spine neutral (don't let it bow) and keep your elbows pointed towards the ground.
2. Lunge forward with the right leg and land on the heel and mid-foot (don't land on the toes). Lower your right leg until your thigh is parallel to the ground. Don't let your back knee touch the ground. Keep your torso upright at 90 degrees at all times (don't lean forward). Return to the standing position by extending the hip and knee of the right leg. Repeat by lunging with the left leg.
The barbell lunge is a great exercise to improve your running speed because you work the same pathways that is takes to run.
You can also try this exercise with just bodyweight or with dumbbells.
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