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Upper Legs · Barbell
Barbell Lateral Lunges
Barbell Lateral Lunges is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Adductors · Adductor Magnus, Adductor Longus, Adductor Brevis
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Barbell Lateral Lunges
- Stand with your feet shoulder-width apart, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
- Step out to the right with your right foot, lowering your body into a lunge position by bending your right knee and pushing your hips back.
- Push through your right heel to return to the starting position. Repeat the movement on the left side, continuing to alternate legs for the desired number of repetitions.
Form tips
- Focus on a controlled descent to maximize muscle engagement and prevent injury.
- Keep your chest up and back straight throughout the movement to maintain proper posture.
- Ensure your knee does not extend beyond your toes to avoid placing undue stress on the joint.
Barbell Lateral Lunges alternatives
More quads exercises
Barbell Lateral Lunges FAQ
What muscles does Barbell Lateral Lunges work?
Barbell Lateral Lunges mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Adductor Magnus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Barbell Lateral Lunges?
You need a barbell.
How many sets and reps of Barbell Lateral Lunges should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Lateral Lunges good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Lateral Lunges burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Lateral Lunges?
Other exercises for the quads include Side Lunges Bodyweight, Plate Lateral Lunge, Kettlebell Lateral Lunge and Dumbbell Reverse Lunges Pulses.
For developers
Use Barbell Lateral Lunges in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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