Barbell Lateral Lunge

Barbell Lateral Lunge


The Barbell Lateral Lunge is a lower body exercise that targets the glutes, quads, and hamstrings. It involves stepping to the side with one foot while keeping the other foot planted and then bending the knee of the stepping leg to lower the body. The exercise is performed with a barbell held across the shoulders for added resistance.

Muscle Group

Equipment Required

Barbell Lateral Lunge Instructions

  1. Start by standing with your feet shoulder-width apart and holding a barbell with both hands in front of your chest.
  2. Take a big step to the side with your right foot, keeping your left foot planted and your torso upright.
  3. Bend your right knee and lower your body down into a lunge, 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 out with your left foot and lunging to the left.
  6. Continue alternating sides for the desired number of repetitions.

Barbell Lateral Lunge Form & Visual

Barbell Lateral Lunge

Barbell Lateral Lunge Benefits

  • Targets multiple muscle groups including the glutes, quads, hamstrings, and adductors
  • Improves hip mobility and flexibility
  • Increases overall lower body strength
  • Helps to correct muscle imbalances between the left and right sides of the body
  • Can be modified to increase or decrease difficulty based on fitness level

Barbell Lateral Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Adductors
  • Abductors
  • Calves
  • Core muscles

Barbell Lateral Lunge Variations & Alternatives