Barbell Side Lunge
Muscle Groups: Quads, Glutes
Barbell Side Lunge focuses on Quads, Glutes, with Hamstrings, Adductors, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Side Lunge with proper form and technique.
- 1
Place body bar or barbell across your upper back, pulling the bar down while squeezing your shoulder blades together for stability.
- 2
Push your chest out and take a large step to the side. Hips will descend to the ground and as right knee bends bringing thigh almost parallel to ground. Keep left leg straight. Brace core and return back to starting position.
Tips for Success
These tips will help you perform Barbell Side Lunge safely and effectively while maintaining proper form.
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Do not tuck in chin.
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Do not lean the torso forward as you rise out of the bottom of the lunge.
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Make sure you drive through the entire foot of the step-out leg, not just with the toes.
Secondary Muscles
While Barbell Side Lunge primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Adductors, Abductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Side Lunge, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Side Lunge, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
