Barbell Lateral Lunge

Why Should You do Barbell Lateral Lunge?

This is an extra heavy variant of Lateral lunges. Start doing this exercise only with body weight and get the technique in before you move on to adding weights. It is a tuff exercise for the gluteal muscle and really effective for the inner thighs. The exercise also works with mobility in the hip, groin, and stability in the knees.

Working with lunges in all different directions is recommended to keep you injury free.


Place the barbell behind your head resting on your upper back and shoulders. Do not take too much weight initially but get the technique in properly. Stand shoulder-width apart with your feet. The feet point forward. Tighten the torso. Pull back the shoulders and together with the shoulder blades, push the chest forward. The center of gravity should be in the middle of the feet.

Take a step straight out to the side and place the foot with the entire sole of the foot on the floor and the toes pointing forward. Then bend the leg you stepped out with and stretch the other. Both feet should have the entire sole of the foot on the floor. Your hip should go backwards seen from the side. You should not tilt your upper body too far forward, but keep it as upright as possible and then it is required that the hip goes back. The barbell should not tilt in any direction but should always be parallel to the floor.

Then push the body back to a standing position by pushing away with the foot you stepped out with. It would help if you did not go up on your toes with the foot you stepped out with, but the entire sole should push away.

Tips for Barbell Lateral Lunge

  • Tighten your torso
  • Pull your hips back as you go down and try to keep your upper body upright
  • The feet should point forward
  • Centre of gravity in the middle of the feet
  • The barbell should always be in parallel to the floor
  • Do this exercise with many repetitions
  • The exercise is called Lateral Lunges in English
  • You can do this exercise with a dumbbell, kettlebell or barbell behind your neck for extra resistance

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