Lateral Lunge (Barbell)

Rest bar on back. Step out wide to the side, bending that knee while keeping the other leg straight. Push back to center.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

inner thigh (large)

What you need and how to position yourself before starting.

barbell

Alternate

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet shoulder-width apart, holding a barbell across your upper back.
- Make sure your grip is slightly wider than shoulder-width and your elbows are pointing down.
Step 2Position Your Feet
- Step your right foot out to the side, keeping your left foot planted.
- Ensure that your right foot is flat on the ground and your toes are pointing forward.
Step 3Initiate the Lunge
- Bend your right knee and push your hips back as you lower your body into the lunge.
- Keep your left leg straight and your chest up, maintaining a neutral spine.
Step 4Depth of Lunge
- Lower your body until your right thigh is parallel to the ground or as low as your flexibility allows.
- Ensure that your right knee is aligned with your right ankle and does not extend past your toes.
Step 5Return to Start
- Push through your right heel to return to the starting position, straightening your right leg.
- Keep your core engaged and maintain good posture as you rise.
Step 6Repeat on Other Side
- After completing the desired reps on one side, switch to the left side and repeat the same steps.
- Ensure that you maintain proper form throughout each repetition.
Step 7Finish the Exercise
- After completing your sets, carefully lower the barbell to the ground or a rack.
- Stand tall and take a moment to stretch your legs and back.