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Barbell Lateral Lunge

Intermediate
Equipment
Quads
Quads
Abs
Abs
Adductors
Adductors
Calves
Calves
Glutes
Glutes
Hamstrings
Hamstrings
Upper back
Upper Back
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
Push (Unilateral)

The barbell lateral lunge is a lower-body strength exercise that targets the quads, glutes, and hamstrings while also demanding balance, mobility, and frontal plane control. Unlike traditional lunges, this variation emphasizes lateral movement and significantly challenges the adductors and glute medius. This makes it a solid choice for athletes and lifters looking to address imbalances, improve multidirectional strength, and add variety to their leg workouts.

Key Benefits:

  • Builds unilateral strength in the quads, glutes, and hamstrings
  • Targets adductors and hip stabilizers in the frontal plane
  • Improves mobility and flexibility in the groin and hips
  • Enhances balance and coordination
  • Increases functional leg strength for athletic movements
  1. Begin standing with your feet shoulder-width apart and a barbell resting across your upper traps.
  2. Step to the side with one leg, keeping the trail leg extended and flat on the floor.
  3. Lower yourself into a lateral lunge until your working thigh is parallel with the ground.
  4. Drive through the heel of the bent leg and extend the knee to return to the starting position.
  5. Repeat for the desired number of repetitions before switching sides.
  • Ensure you’ve built proper hip and core stability before progressing to lateral lunges.
  • Start with static lateral lunges (feet set apart) before adding the dynamic step out.
  • Exhale as you descend and keep both feet flat with toes facing forward.
  • Don’t lead the return movement with the shoulders—initiate with your glutes and quads.
  • Keep your spine neutral and avoid overarching your back during the push-off.
  • Allow the groin to stretch during the descent to enhance mobility and activation.

💡 The barbell lateral lunge is a powerful tool for developing strength in undertrained movement planes and stabilizer muscles. Master the basics, then earn the right to load it heavy.

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