Videos
Instructions
- Stand upright with feet hip-width apart holding an Olympic bar across your upper back.
- Step out to the side with your right foot while keeping your left leg straight.
- Lower your hips towards the right heel by bending your right knee and pushing your hips back.
- Keep your chest up and core tight throughout the movement.
- Push through your right foot to return to the starting position.
- Repeat for the desired number of reps before switching sides.
Technical Tips
- Maintain a neutral spine and avoid rounding your back.
- Ensure the knee of the working leg stays aligned with your toes.
- Keep both feet flat on the floor to maximise stability.
Breathing Tips
- Inhale as you step out and lower into the lunge.
- Exhale as you push back to the starting position.
Medizinische Einschränkungen
- Avoid if you have knee injuries or instability.
- Avoid if you experience hip impingement pain.
- Consult a professional if you have lower back issues.
How do I keep my balance during a barbell lateral lunge?
Keep your core engaged, focus your gaze forward, and ensure your feet stay flat to maintain balance during the barbell lateral lunge.
Is the barbell lateral lunge good for building leg strength?
Yes, the barbell lateral lunge is excellent for building leg strength as it targets the quadriceps, glutes, and adductors while improving hip mobility and stability.
Can beginners perform the barbell lateral lunge?
Beginners should master the bodyweight lateral lunge first to develop proper form and balance before progressing to the barbell lateral lunge.
The Barbell Lateral Lunge is an effective lower body exercise targeting the quadriceps, glutes, and adductors while enhancing hip mobility, balance, and lateral strength. This movement involves stepping to the side while supporting an Olympic barbell on your upper back, then performing a lunge motion that shifts body weight laterally. It is widely used in strength and conditioning programs to improve functional movement patterns, enhance athletic performance, and correct unilateral strength imbalances. Unlike standard lunges or squats that focus on sagittal plane movement, the lateral lunge develops strength and control in the frontal plane, crucial for sports agility and injury prevention. Incorporating this exercise into your routine builds strong hips and thighs while increasing core stability due to the barbell's loading demands. It is suitable for intermediate and advanced practitioners who have already mastered basic lunge mechanics and seek additional variety in lower body training to maximise performance outcomes and structural balance.