One of the more undervalued strength movements not being programmed enough is the barbell Zercher lunge. It’s a front loaded compound lower body exercise that has a direct correlation to increasing resistance and functionality in the front squat; as well as improving spinal extension and single leg balance + power. I have found the Zercher is a bit easier to recover from than front squats. Both should be implemented for vertical jump, posture, deep core strength and athletic development in all ages. Try 4 sets of 6-8 on each leg for a quad buster and glute smash. It is a great challenge to keep the knee behind the toe while the back is neutral and the midline is flexed. The weight on the forearms will try to pull the shoulders into internal rotation—and the client or athlete has to muster up enough core stability and lat strength to not fall over!