Barbell Lateral Lunge
Barbell Lateral Lunge is ready for real load and honest reps, using heavy bilateral barbell loading to deliver strength you can feel outside the gym.
How to do Barbell Lateral Lunge
- Stand with your feet shoulder-width apart, holding a barbell across your upper back.
- Take a big step to the side with your right foot, keeping your left foot planted.
- Bend your right knee and lower your body down into a lunge position, keeping your left leg straight.
- Push off with your right foot and return to the starting position.
- Repeat on the other side, stepping with your left foot.
Barbell Lateral Lunge Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Common Barbell Lateral Lunge Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Barbell Lateral Lunge
Swap Barbell Lateral Lunge For
Barbell Lateral Lunge — Frequently Asked Questions
How do you do the Barbell Lateral Lunge?
Stand with your feet shoulder-width apart, holding a barbell across your upper back. Take a big step to the side with your right foot, keeping your left foot planted. Bend your right knee and lower your body down into a lunge position, keeping your left leg straight. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Lateral Lunge work?
The Barbell Lateral Lunge primarily targets the glutes. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Barbell Lateral Lunge should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Lateral Lunge good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Lateral Lunge?
Try the Trap Bar Deadlift, Walking Lunge or the Lever Seated Good Morning. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
