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Home » Exercise Guides

Barbell Side Lunge: Target Your Legs for Maximum Strength

How to do the barbell side lunge

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:18 AM EDT

Ask Question?

The barbell side lunge is a compound exercise which builds muscle and strength in the legs muscles (Quadriceps, hamstrings, and glutes). Now, training with a barbell will allow you to train with maximum weight but it’s important to do so safely.

The unilateral movement can help you to improve muscular imbalances, increase strength in each leg, and benefit from a functional movement. The barbell side lunge should be the first exercise in your leg workout plan (When included) as it’s a compound movement which will adequately stimulate the target muscle group. So, include it in your next workout for maximum leg gains.

Barbell Side Lunge Details
Basic Information
Body Part
Lower body
Primary Muscles
Adductors, Calves, Gluteus Maximus, Hamstrings, Hip Flexors, Quadriceps
Secondary Muscles
Erector Spinae, Glutes
Equipment
Barbell, Weight Plates, Gym Mat
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Lunge
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Functional Fitness
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-20
Power3-6
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Maximize Glute Gains: Straight-Leg Cable Pull-Through Guide
  • Unlock Flexibility: Essential Side Lunge Stretch for All Muscles
  • Romanian Dumbbell Deadlift: Target Hamstrings, Glutes & Core
  • Hip Thrusts: Ultimate Guide to Targeting Your Glutes and Legs

Exercise Instructions

  1. Place a barbell on your traps and stand with feet hip-width apart.
  2. Then, lunge to the left until your upper leg is parallel to the floor.
  3. Now, push up through your heels until you’re standing straight.
  4. Then, lunge to the right and push up through your heels to a standing position.
  5. Complete desired number of reps by alternating legs.

Variations & Tips:

  • You can use dumbbells as an alternative.
  • Always push through your heels to protect your knees.
  • The barbell side lunge is a very effective leg exercise for muscle and strength building.

Watch: How to do the barbell side lunge

Interested in measuring your progress? Check out our strength standards for Side Lunge, Lunge.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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