Barbell lateral lunge

A compound exercise for the adductors and glutes, with help from the quads, hamstrings. Equipment: barbell and squat rack.

Orbit

Drag to rotate

WorksAdductorsGlutesQuadsHamstrings

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Bar on your upper back, feet together.
Step wide and sit into that hip, the other leg straight
Push back to standing

Muscles worked

Barbell lateral lunge: 3D figure mid-rep with the adductors and glutes highlighted

Adductors · main
Glutes · main
Quads
Hamstrings

Equipment

Barbell
Squat rack

Alternatives

Exercises that train the same main muscles. See all barbell lateral lunge alternatives.

Dumbbell side-to-side squatDumbbells
Kettlebell side-to-side squatKettlebells
Ball lateral lungeMedicine ball
Band lateral lungeResistance bands
Barbell curtsy lungeBarbell and Squat rack
Goblet lateral lungeDumbbells

More adductors exercises

Side plank with top leg on benchFlat bench
Side-to-side squatNo equipment
Kettlebell sumo deadliftKettlebells
Lateral lungeNo equipment
Hip adduction machineHip abduction and adduction machine
Sumo deadliftBarbell

Put the barbell lateral lunge in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

✓ Free to start, no account needed
✓ Plans every set, rep and weight for you
✓ Works offline, on Android, iPhone and the web
✓ No ads, ever

Start free in your browser