Barbell Lateral Lunge
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
- Bodyweight
- Dumbbell
- Kettlebell
HOW TO PERFORM
- Stand tall with the feet together and the chest up.
- Take a long step straight out to one side and plant that foot with the toes pointing forward.
- Sit the hips back and down over the stepping foot, bending that knee while the other leg stays straight with its foot flat.
- Lower until the thigh of the bent leg is about parallel to the floor, with the heel down and the knee tracking over the toes.
- Push hard off the bent leg to bring the feet back together, then step out to the other side.
FORM TIPS
- The stretch belongs on the inner thigh of the straight leg. If it shows up in the knee of the bent leg instead, sit the hips further back.
- Unlike the Cossack squat, you start with the feet together and step out each rep, so the bent leg also has to stop the step before it can push you back.
TARGET MUSCLES
Primary
- Quads
- Adductors
Secondary
- Glutes
- Abs
- Lower Back
- Hamstrings
In the app
This guide covers these exercises in the Ægir Iron library:
- Barbell Lateral Lunge
- Bodyweight Lateral Lunge
- Dumbbell (Double) Lateral Lunge
- Kettlebell Lateral Lunge
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.