Barbell Lateral Lunge

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius
• Adductor Magnus

Helps

• Gluteus Medius
• Rectus Femoris
• Adductor Longus
• Gracilis

Holds

• Erector Spinae
• Rectus Abdominis
• External Oblique

Equipment

• Barbell
• Squat Rack

Technique

1. Unrack a barbell onto the upper back and stand with feet together.
2. Take a wide step to one side and sit the hips back over that foot.
3. Bend the stepping knee while the other leg stays straight, both feet pointing forward.
4. Push off the bent leg to return to standing, then repeat to the other side.

Cues

• Keep the chest up and the bar over the middle of the working foot.
• Start with a light bar; balance is harder than in a forward lunge.

Common mistakes

• Letting the bent knee cave inward.
• Rounding the back as the hips go down.
• Lifting the heel of the working leg.

Alternatives

• Cossack Squat
• Barbell Lunge
• Goblet Squat