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Barbell Lateral Lunge

Barbell Lateral Lunge

The Barbell Lateral Lunge is a dynamic exercise that targets the lower body, particularly the glutes, quadriceps, and adductors. This compound movement involves stepping to the side while holding a barbell across your upper back, challenging your stability, strength, and flexibility. By incorporating the Barbell Lateral Lunge into your workout routine, you can enhance your lower body strength, improve balance, and even work on correcting muscular imbalances. This exercise specifically targets the muscles of the inner thigh (adductors), outer thigh (abductors), and glutes. By performing lateral lunges, you engage these muscles in a different way than traditional squats or lunges, providing a well-rounded lower body workout. Additionally, the Barbell Lateral Lunge requires core stabilization to maintain proper form, which can help strengthen and tone your abs. The benefits of the Barbell Lateral Lunge extend beyond muscle strengthening. This exercise also works on your hip mobility and flexibility, as you need to perform a deep side-to-side lunge. By regularly practicing this movement, you can increase your range of motion and reduce the risk of injury during other exercises or daily activities. Moreover, incorporating lateral lunges into your routine can boost calorie burn and help with weight loss or maintenance goals. Whether you are a beginner or experienced athlete, the Barbell Lateral Lunge can be modified to suit your fitness level. You can adjust the weight on the barbell, the depth of the lunge, or even start with bodyweight lunges before progressing to the barbell version. Remember to always maintain proper form, focusing on keeping your chest upright, core engaged, and knee tracking in line with your toes. Including the Barbell Lateral Lunge in your exercise routine can effectively target your lower body muscles, improve hip mobility and flexibility, and enhance overall stability. However, remember to consult with a fitness professional or physician to ensure this exercise is suitable for your specific needs and capabilities. Happy lunging!


  • Stand with your feet shoulder-width apart, holding a barbell with an overhand grip in front of your thighs.
  • Take a step to the side with your right foot, shifting your body weight to your right leg.
  • Bend your right knee, lowering your body down into a lunge position. Keep your left leg straight.
  • Push through your right heel to return to the starting position.
  • Repeat the movement on the other side, stepping to the side with your left foot and lunging.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement.
  • Start with lighter weights and gradually increase the load as you get more comfortable with the exercise.
  • Engage your core muscles to improve stability and balance.
  • Ensure that your knees stay in line with your toes and do not go beyond them during the lunge.
  • Control the movement by using a slow and controlled tempo.
  • Keep your chest lifted and your shoulders back to maintain good posture.
  • Make sure to warm up properly before performing the exercise to prevent injury.
  • Listen to your body and take breaks if needed during the exercise.
  • Don't forget to stretch and cool down after completing the exercise to aid in recovery.
  • Consult with a fitness professional if you have any concerns or questions about the exercise.


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