Barbell Lateral Lunges
If you're looking for an exercise that improves both your strength and balance, Barbell Lateral Lunges are an excellent choice. This exercise focuses on lateral movement, something that is overlooked in many training routines, and offers unique benefits for your lower body.
Execution
-
1
Begin by placing a barbell on your upper back, just as you would for a back squat. Make sure the barbell rests comfortably on the muscles of your upper back, not on your neck.
-
2
Stand with your feet hip-width apart, with your toes pointing straight ahead.
-
3
Take a large step to the side with your right foot, bend your right knee, and push your hips back. Keep your left leg straight.
-
4
Push yourself back to the starting position by using the strength of your right leg.
-
5
Repeat the movement on the other side.
-
6
Perform 3 sets of 8–12 repetitions per side.
Benefits
Barbell Lateral Lunges not only improve lower-body strength and size, but also improve lateral movement patterns, which are essential for athletic performance. In addition, this exercise helps improve hip flexibility and can contribute to better balance and coordination.
Common Mistakes
- ! Stepping too far: Taking too large a step can lead to a loss of balance. Make sure you choose a step length that you can control.
- ! Not keeping your back straight: It is important to keep your back straight and your core engaged throughout the movement to prevent injuries.
- ! Knees over toes: Make sure your knees do not move past your toes when you are in the lunge position. This can place unnecessary pressure on your knees.
Primary Muscles
This exercise primarily targets the quadriceps and glute muscles. The hamstrings and adductors are also trained, as well as the core for stability.
Possible Alternatives
If you want to adjust the intensity of the exercise, you can consider using dumbbells instead of a barbell, or even exercising without weight to focus on technique and mobility. For an extra challenge, you can also try performing the exercise with an elevated platform for your stepping foot.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
