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Barbell Lateral Lunge

AdductorsQuads GlutesHamstringsCalvesLower back Compound BarbellPower rack / half rack / squat rack
Demo (loops)

How to do it

Starting position

  1. Rest the barbell across your upper back and stand shoulder-width apart.
  2. Keep your chest up and brace your abs.
  3. Practice your stance width a few times with bodyweight first.

Movement

  1. Take a wide step to the side and hinge that hip back.
  2. Squat until the thigh of your stepping leg is parallel to the floor.
  3. Keep the opposite leg straight.
  4. Push through your stepping foot to return to the starting position, then repeat on the opposite side.

Breathing

Inhale as you step out, exhale as you return.

Cautions

  • If your lead knee deviates from the direction of your toes, it twists your knee.
  • Do not squat so deep that your lower back rounds. Keep your chest up throughout.
  • This movement is challenging enough even without a barbell, so start light.

Exercise info

Primary musclesAdductorsQuads
Secondary musclesGlutes · Hamstrings · Calves · Lower back
EquipmentBarbellPower rack / half rack / squat rack
Movement patternLunge
Rep range8–12 reps (one side at a time)

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Side LungeEasierAlternate Side Lunge Wall SupportedEasierDumbbell Change Plyo Side LungeHarderDumbbell Side LungeSimilar exerciseResistance Band Side LungeSimilar exerciseSuspension Abduction LungeSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.