Barbell Lateral Lunge

Muscles worked

Setup

1. Position a barbell across your upper trapezius, using a grip slightly wider than shoulder-width.
2. Stand with your feet hip-width apart, toes pointing forward, and your core braced.
3. Ensure you have sufficient clear space to both sides to perform a wide step.

How to do it

1. Take a large step to the side with your lead leg, keeping the trailing leg completely straight and both feet flat on the floor.
2. Inhale as you hinge at the hips and bend the knee of the stepping leg, lowering your hips until your thigh is nearly parallel to the floor.
3. Exhale as you drive forcefully through the heel of the bent leg to push yourself back to the starting upright position.
4. Maintain a controlled tempo, typically 2 seconds down and 1 second up, completing all reps on one side before switching.

Form checklist

• Keep the trailing leg locked straight throughout the entire movement.
• Ensure the knee of the working leg tracks in line with your toes and does not cave inward.
• Maintain a neutral spine and keep your chest lifted to prevent the barbell from pulling you forward.
• Keep the weight distributed through the mid-foot and heel of the working leg.

Pro tips

• Focus on 'sitting back' into the hip of the working leg to maximize glute and hamstring recruitment.
• Actively pull your trailing foot toward the midline as you push back to increase adductor activation.

Make it harder

• Increase the range of motion by lunging deeper until the hip crease is below the knee.
• Add a 2-second pause at the bottom of the lunge to remove elastic energy and increase time under tension.

Frequently asked

What muscles does the barbell lateral lunge work?

The barbell lateral lunge primarily targets the adductors, glutes, hamstrings, and quadriceps, and also works the hip flexors as secondary muscles.

What equipment do you need for the barbell lateral lunge?

The barbell lateral lunge uses barbell.

Is the barbell lateral lunge good for beginners?

The barbell lateral lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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