How to do the Barbell Lateral Lunge
Barbell Lateral Lunge is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Barbell Lateral Lunge demonstration · © GymiaFit
Barbell Lateral Lunge at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Lateral Lunge step by step
- 1Stand with your feet shoulder-width apart, holding a barbell across your upper back.
- 2Take a big step to the side with your right foot, keeping your left foot planted.
- 3Bend your right knee and lower your body down into a lunge position, keeping your left leg straight.
- 4Push off with your right foot and return to the starting position.
- 5Repeat on the other side, stepping with your left foot.
Barbell Lateral Lunge — questions
What muscles does the Barbell Lateral Lunge work?
The Barbell Lateral Lunge primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Barbell Lateral Lunge?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Lateral Lunge suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Lateral Lunge?
Barbell Clean-grip Front Squat, Barbell Front Chest Squat, Barbell Front Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Lateral Lunge demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.