Barbell Lateral Lunge
Strengthen legs & glutes with Barbell Lateral Lunges! A challenging variation for building lower body power & stability.
The Barbell Lateral Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and back. You'll need: barbell or weight plates.
Required Equipment
Barbell Lateral Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Boxer Muscle (serratus anterior)
Barbell Lateral Lunge Variations and Alternatives
How to do the Barbell Lateral Lunge
Stand with your feet hip-width apart, holding a barbell across your upper back with an overhand grip. Keep your core tight and your back straight.
Take a large step to the side with one foot, ensuring you keep your toes facing forward.
Lower your hips back and down into a lunge position while keeping the opposite leg straight. Bend the knee of the stepping leg as you sit back into the lunge, keeping the weight on the heel of that foot.
Push through the heel of the bent leg to extend your hips and knee to return to the starting position.
Repeat the movement for the desired number of repetitions before switching to the other side.
Ensure to maintain balance and control throughout the movement, and do not let the knee of the lunging leg go beyond your toes.
Safety tips:
Make sure to warm up thoroughly before starting the exercise.
Begin with a light weight to get used to the movement pattern before increasing the weight.
If you have any pre-existing knee or back issues, consult with a professional before attempting this exercise.
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Barbell Lateral Lunge FAQs
What muscles does the Barbell Lateral Lunge work?
The Barbell Lateral Lunge mainly works the glutes & hips and quads, with help from the hamstrings and back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Barbell Lateral Lunge?
Barbell or weight plates.
Is the Barbell Lateral Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Lateral Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Lateral Lunge variations and alternatives?
Similar exercises include the Barbell Curtsey Lunge, Barbell Forward-Backward Lunge, Barbell Lateral Step-Up and Barbell Front Rack Lunge.
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