PlanWorkouts

Exercise 1410 · REF py1HSzx

Barbell Lateral Lunge exercise animation

Barbell Lateral Lunge

Category
Upper Legs
Equipment
Barbell
Target
Glutes

The barbell lateral lunge moves the loaded leg sideways rather than forward, training the glutes and quads through a plane most squat and lunge variations skip entirely. It also stretches the adductors on the trailing leg with each rep. Keep the working foot flat and push the hips back as you lunge sideways rather than just bending the knee.

How to Do the Barbell Lateral Lunge

  1. Stand with your feet shoulder-width apart, holding a barbell across your upper back.
  2. Take a big step to the side with your right foot, keeping your left foot planted.
  3. Bend your right knee and lower your body down into a lunge position, keeping your left leg straight.
  4. Push off with your right foot and return to the starting position.
  5. Repeat on the other side, stepping with your left foot.

Muscles Worked

The Barbell Lateral Lunge primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Lateral Lunge work?
The Barbell Lateral Lunge primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Barbell Lateral Lunge?
The Barbell Lateral Lunge is done with a barbell.
What's a good alternative to the Barbell Lateral Lunge?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.