Barbell Lateral Lunge - Complete Guide To Proper Exercise Form

Barbell Lateral Lunge – Complete Guide To Proper Exercise Form

Barbell Lateral Lunge genuinely is a superior movement to stimulate the growth of your Glutes. Are you hoping to enjoy good form and get stronger Glutes fast? Simply read our step by step guide so that you get going straight away.

Barbell Lateral Lunge Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary

Barbell Lateral Lunge Procedure

  • Position the barbell on the back of your shoulders and grasp the bar to sides.
  • Start by standing straight upright.
  • Next, lunge to one side with your first leg. Landing on your heel.
  • Then, lower your body by flexing your knee and hip of your lead leg, keeping your knee pointed the same direction as your foot.
  • Press back up to the starting, standing, position by forcefully extending your hip and knee of your lead leg.
  • Finally, repeat by alternating the barbell lateral lunge with each leg.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Gluteus Medius
  • Gluteus Minimus
  • Levator Scapulae
  • Obliques
  • Pectineus
  • Quadratus Lumborum
  • Sartorius
  • Tensor Fasciae Latae
  • Tibialis Anterior
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • None


When you wish to enjoy the best results, you will want to adhere to these simple tips. Most Importantly, whenever you wish to protect yourself against injuries, you must adhere to these tips.

  • Establish Your Form Prior To Raising The Load. getting proper technique will certainly support preventing personal injury and failing early on. Quality Form will aid you to grow muscle quickly.
  • You Need A Plan In Case You Aren’t Able To Finish Your Final Repetition. This approach is primarily significant for bench and squats, different from deadlifts where you can just put the bar on the floor, you are under the bar and the floor. The preferred plan is to have a partner and safety bars. When you may not have either you may lift without using plate collars in order that you can drop the plates if necessary. However, this might get you unwelcomed at your desired gym.
  • Make sure you have warmed up your muscles before you start lifting.
  • Keep Your Abs Tight. For most exercises, you should reinforce your backbone by flexing your abs to strengthen your inner pressure around your backbone.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You should keep from making these regular mistakes to build and maintain superb technique and build muscle. At the same time, when you steer clear of these problems you will lower the prospect of having injuries.

  • You’ll Do Better To Not Trai Solo. A partner is often an incredible motivator. A partner may be valuable spotter.
  • Avoid Using To Little or Too Much Resistance. Too little, and you will not be sufficiently employing your main muscles, a large amount, and you will likely need to cheat. Make certain you concentrate on your technique.
  • Don’t employ inadequate form. Incorrect form is certainly a fast way to have a physical injury.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Lateral Lunge Recap

At this point you ought to engage in barbell lateral lunge appropriately. So now take advantage of barbell lateral lunge as a piece of your long term weight training routine to grow your Glutes.

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