Barbell Lateral Lunge

Target muscle

Glutes

Also works

Quadriceps, hamstrings, calves

Equipment

Barbell

Body part

Upper legs

How to do the barbell lateral lunge

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

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The quadriceps, hamstrings and calves work as secondary muscles. See all glute exercises or every barbell exercise.