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All exercises

Barbell lateral lunge

Intermediate

Barbell lateral lunge is a compound barbell exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a barbell across your upper back.
  2. 2Take a big step to the side with your right foot, keeping your left foot planted.
  3. 3Bend your right knee and lower your body down into a lunge position, keeping your left leg straight.
  4. 4Push off with your right foot and return to the starting position.
  5. 5Repeat on the other side, stepping with your left foot.

What to do instead

  • Walking lungeBodyweight
  • Forward lungeBodyweight
  • Dumbbell lungeDumbbell
  • Dumbbell rear lungeDumbbell
  • Weighted stretch lungeWeight plate
  • Barbell lungeBarbell

Easier variations

  • Forward lungeBodyweight
  • Walking lungeBodyweight

Harder variations

  • Smith sprint lungeSmith machine
Logged today · 3 min restBarbell lateral lunge

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