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- Target muscles: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris)
- Synergists: Gluteus Maximus, Adductor Magnus, Adductor Longus, Adductor Brevis, Soleus
- Dynamic stabilizers: Hamstrings, Gastrocnemius
- Mechanics: Compound
- Force: Push
- Place a barbell on the back of your shoulders. You can either dismount the barbell from a high rack or clean it from the floor.
- Keeping your body upright, inhale as you take a large step (lunge) to one side and lower your body by flexing your hip and knee. Keep your back leg straight.
- Exhale as you push yourself back up to the starting position.
- Repeat the lunge with your opposite leg.
- Keep repeating the lunge and alternating the leg with which you lead.
Comments and tips
- Keep your torso upright, your head up, and your leading foot and knee pointing in the same direction.
- When you lunge, make sure to land on your heel first and then lower your forefoot.
- Instead of alternating your legs, you can, of course, complete all repetitions for one leg before completing the repetitions for the other leg.
- Before trying the barbell side lunge, master balance using the dumbbell side lunge.
- Although the quadriceps are always the target, large lunges place more emphasis on your gluteus maximus, whereas short lunges place more emphasis on your quadriceps.
- The barbell side lunge is great for developing unilateral lower-body strength, coordination, and balance.
- See also the barbell lunge and the barbell overhead lunge.
Barbell side lunge video