Lateral Lunge (Barbell)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.