How To Do Barbell Lateral Lunge

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 The lateral lunge with a barbell is a leg exercise that targets the quads, glutes, and hamstrings. The barbell lateral lunge is a version of the barbell lunge that people do when they wish to engage their glutes more in the movement pattern.

In contrast to the majority of workouts, the barbell lateral lunge is performed in the frontal plane. As a result, it's a terrific exercise to utilize to put your muscles through a new challenge.


Instructions for Lateral Lunges with a Barbell

Set up with a barbell over your traps and your feet shoulder width apart.

With your trail leg extended, take a step laterally and drop until your thigh is parallel to the floor.

As you push back to the starting position, drive through the weight-bearing leg and extend the knee.

Rep until you've reached the desired amount of repetitions.


Tips for Lateral Lunges with a Barbell

Lateral lunges are a more sophisticated progression that should only be attempted once the hip and core stability is achieved. A proper single leg progression plan would look something like this:

  • Take a stand.
  • Front foot lifted in split squat
  • Lunge in reverse  Front foot lifted
  • Squat to Bench with One Leg
  • Lunge to the side
  • Split Squat (Bulgarian/Rear Foot Elevated)
  • Do a single leg squat from a bench.
  • Lunge Walking
  • Lunge Forward
  • Squat with a Single Leg Skater
  • Squat with a Pistol


Don't rush through the progression plan; earn the right to use each exercise by working hard and without skipping any.

When returning to the starting position, resist the urge to hyperextend your spine and lead the action with your shoulders. Instead, propel the movement with your lower body's effort.

Slowly descend, aiming for a good stretch in your groin (adductor).

As you drop into the movement, exhale and keep your feet flat and pointed straight ahead.

I would recommend starting with your feet apart and slowly moving into each hip rather than taking a step out when learning the moves because this would remove the deceleration component of the exercise.

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