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Barbell Lateral Lunge
A unilateral lower-body exercise with a barbell on the back, stepping sideways to target quads, glutes, and adductors for strength, stability, and hip mobility in the frontal plane.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Adductors
7/10Adductor Longus, Adductor Magnus
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Position barbell across upper back in squat rack, unrack and step back with feet hip-width apart, core braced and chest up.
- Step out laterally with one foot, keeping other foot planted.
- Bend stepping knee and push hips back to lower until thigh is parallel to floor.
- Keep straight leg extended with inner thigh stretched.
- Drive through heel of bent leg to return to start.
- Alternate sides or complete reps on one side first.
Coaching Tips
Form Cues
- Knee over toes
- Chest up
- Hips back
- Core tight
- Heel planted
Breathing
Inhale as you descend into the lunge; exhale as you drive back up.
Tempo
3-1-1
Range of Motion
Lower until thigh of bending leg is parallel to floor, knee tracking over toes; straight leg remains extended without knee lock.
Safety
Safety Notes
- Start with light weight or bodyweight
- Avoid if acute knee pain
- Maintain neutral spine
- Consult physician for lower body injuries
Spotting
Spot from behind; assist ascent by supporting bar if needed for heavy loads.
Common Mistakes
- Knee caving inward
- Excessive forward lean
- Heel lifting off ground
- Uneven weight distribution
When to Avoid
- Acute knee injuries
- Hip impingement
- Lower back pain
Flexibility Needed
- Adequate hip abduction range
- Ankle dorsiflexion for depth
Build Up First
- Master bodyweight lunge
- Hip hinge proficiency
Also known as
Barbell Side Lunge, Weighted Lateral Lunge
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