Description

The barbell lateral lunge is a lower body exercise that targets the glutes, quadriceps, and hamstrings.

Starting Position

Stand with your feet hip-width apart, holding a barbell across your upper back.

Technical Execution

Step one foot out wide to the side while keeping the other foot planted. Bend the knee of the stepping leg and lower your body towards the floor. Push through the heel of the stepping foot to return to the starting position.

Range of Motion

Focus on lowering your body until the thigh of your stepping leg is parallel to the floor.

Variations

You can perform this exercise with dumbbells, a kettlebell, or just body weight.

Common Mistakes

Common mistakes include rounding the back, not stepping out wide enough, and allowing the knee to cave in.

Practical Advice

Ensure proper form by keeping your chest up, pushing your hips back, and maintaining a neutral spine.

Additional Notes

This exercise helps improve hip mobility, unilateral leg strength, and balance.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

glutes

Secondary Muscles