Barbell Lateral Lunge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Unilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Lateral Lunge is a lower body exercise that primarily targets the quads, with secondary emphasis on the abs, adductors, calves, glutes, hamstrings, and upper back. This exercise involves stepping out to the side while holding a barbell across your shoulders, lowering your body into a deep lunge position, and then pushing back up to the starting stance. It helps improve lower body strength, stability, and mobility, while also engaging the core and upper back for balance and control. The barbell adds resistance, making the exercise more challenging and effective for building muscle in the legs and enhancing functional movement.
How to Perform
Begin by positioning your feet shoulder-width apart, ensuring that the barbell is securely resting on your upper traps, not your neck.
Take a step to the side with your trailing leg, bending your leading leg while lowering your hips so that your thigh is parallel to the floor.
Keep your core engaged and your back straight as you push through the heel of the leg that is bearing the weight, extending your knee and returning to the starting position.
Repeat the movement for the desired number of reps, making sure to maintain control and proper form throughout each lunge.
For an added challenge, focus on pushing your hips back during the descent to further activate the glutes and hamstrings. Additionally, ensure that your knee does not extend beyond your toes to avoid unnecessary strain on the joint.
Tips
Lateral lunges are a more advanced exercise, and it's essential to have proper hip and core stability before incorporating them into your routine.
A progressive approach to single-leg training could follow this sequence:
Step Up
Split Squat > Front foot elevated
Reverse Lunge > Front foot elevated
Single Leg Squat to Bench
Lateral Lunge
Bulgarian/Rear Foot Elevated Split Squat (RFESS)
Single Leg Squat From Bench
Walking Lunge
Forward Lunge
Single Leg Skater Squat
Pistol Squat
Avoid rushing through this progression. Take the time to master each movement before advancing to the next, ensuring that you don’t skip any exercises in the process.
When returning to the starting position, resist the urge to push through the movement using your upper body by overextending your back. Instead, focus on generating power from your legs.
Descend slowly into the lunge, aiming to feel a deep stretch through your groin (adductors) as you lower your body.
Breathe out as you move into the lunge, keeping your feet flat on the ground with your toes facing forward.
When first learning lateral lunges, start with your feet already apart. Instead of stepping out, gradually move into each hip to focus on control and eliminate the need for sudden deceleration. This approach helps develop better technique before increasing intensity.
How Not to Perform
Avoid Leaning Forward
Don't lean your upper body forward or round your back when stepping out into the lunge. Keep your chest upright and maintain a neutral spine throughout the movement to avoid unnecessary strain on your lower back.
Don’t Let Your Knee Collapse Inward
As you descend into the lunge, make sure your knee stays in line with your toes. Don't let it cave inward, as this can put excess stress on the knee joint and potentially cause injury.
Don’t Overstep
Avoid stepping too far out to the side. Taking an excessively wide step can cause you to lose balance and make the movement less controlled. Step wide enough to feel a stretch in your groin but not so far that it compromises your form.
Don’t Rush the Descent
Descend too quickly and you risk losing control, wasting energy, and not engaging the proper muscles. Slow down your descent to maximize muscle activation, particularly in the quads, and ensure proper form.
Avoid Leading with the Upper Body
When pushing back to the starting position, do not initiate the movement by thrusting your chest or shoulders forward. This can lead to hyperextension in your spine and strain your back. Focus on driving the movement through the heel of the weight-bearing leg to activate the quads and glutes.
Don’t Neglect the Glutes and Hamstrings
Don't rely solely on your quads during the movement. Actively engage your glutes and hamstrings, especially when pushing back to the starting position, to prevent overloading the knee joint and to ensure the target muscles are effectively worked.
Avoid Raising Heels
Keep your heels planted flat on the ground during the lunge. Lifting your heels can throw off your balance, shift the focus away from the quads, and increase the risk of knee strain.
Don’t Allow the Feet to Turn Outward
Avoid letting your toes point outward during the lunge. Keep your feet facing forward to prevent unnecessary torque on the knee and to maintain proper alignment throughout the movement.
Don’t Let the Back Leg Stay Straight
Don’t keep the back leg too stiff. Ensure the trailing leg is slightly bent to maintain proper balance and stability as you shift your weight to the leading leg.
Don’t Use Momentum
Avoid using momentum to get in and out of the lunge position. Swinging or jerking your body can lead to improper form and reduce the effectiveness of the exercise. Focus on controlled, deliberate movements.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
