Barbell Lateral Lunge

Barbell Lateral Lunge

The Barbell Lateral Lunge is a dynamic lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It is an excellent exercise for enhancing lower body strength, stability, and flexibility. To perform the Barbell Lateral Lunge, you start by standing upright with your feet hip-width apart and a barbell placed across your upper back, gripping it with a wide overhand grip. From this position, you step out to the side with your right foot, while keeping your left leg straight and your torso upright. As you step out, bend your right knee and lower your body into a lunge position until your thigh is parallel to the floor. Push through your right foot to return to the starting position and repeat on the other side. The Barbell Lateral Lunge offers several benefits. Firstly, it engages multiple muscle groups in the lower body, making it a highly effective compound exercise for building strength. Additionally, it helps to improve balance and coordination since it requires stability while performing a lateral movement. This exercise can also be a valuable addition to a cardiovascular workout routine, as it increases heart rate and helps burn calories. As with any exercise, it is important to maintain proper form and technique to prevent injury. Ensure that your knees stay in line with your toes and that your back remains straight throughout the movement. If you are new to this exercise, it is advisable to start with lighter weights and gradually increase the resistance as you become more comfortable and confident with the movement pattern. Remember to warm up before performing the exercise and stretch afterwards to avoid muscle soreness.


  • Stand with your feet hip-width apart, holding a barbell across your upper back.
  • Take a big step to the side with your right foot, keeping your left leg straight.
  • Bend your right knee and lower your body down into a lunge position, keeping your chest lifted.
  • Push off with your right foot to return to the starting position.
  • Repeat on the opposite side, stepping out with your left foot.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Start with a lighter weight and focus on proper form before increasing the load.
  • Engage your core throughout the exercise to maintain stability and control.
  • Ensure that your knees are aligned with your toes and not caving inwards.
  • Keep your chest up and maintain a tall posture to prevent rounding of the back.
  • Take a controlled step to the side, maintaining a wide stance to target the muscles effectively.
  • Gradually increase the depth of the lunge as your flexibility and strength improve.
  • Incorporate a slow eccentric (lowering) phase to maximize muscle activation.
  • Perform the exercise in a smooth and controlled manner, avoiding any jerky movements.
  • When stepping to the side, focus on pushing off with the heel of the lead foot for optimal muscle engagement.
  • Don't forget to warm up before starting the exercise and cool down/stretch afterwards to prevent injury.


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