10 Best Barbell Lateral Lunge Alternatives for Home or Rehab

The Barbell Lateral Lunge is done standing with a barbell. Ranked closest by our scoring: the Crossover Reverse Lunge, the Monster Walk and the Outside Leg Kick Push-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Lateral Lunge

Barbell Lateral LungePlay demonstration
Primary muscle
Glutes
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Barbell Lateral Lunge
  1. Stand with your feet shoulder-width apart, holding a barbell across your upper back.
  2. Take a big step to the side with your right foot, keeping your left foot planted.
  3. Bend your right knee and lower your body down into a lunge position, keeping your left leg straight.
  4. Push off with your right foot and return to the starting position.
  5. Repeat on the other side, stepping with your left foot.
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Ranked Barbell Lateral Lunge Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Lateral Lunge on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Crossover Reverse Lunge

    1. Crossover Reverse Lunge

    75% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder width apart. This will be your starting position.
    2. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
    3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lateral Lunge
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Lateral Lunge
  2. Monster WalkPlay demonstration

    2. Monster Walk

    73% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a resistance band around your ankles.
    2. Stand with your feet shoulder-width apart and slightly bend your knees.
    3. Take a step to the side with your right foot, maintaining tension on the resistance band.
    4. Follow with your left foot, stepping to the side to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lateral Lunge
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Lateral Lunge
  3. Outside Leg Kick Push-upPlay demonstration

    3. Outside Leg Kick Push-up

    69% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
    3. As you push back up, kick one leg out to the side, extending it fully and engaging your glutes.
    4. Return your leg to the starting position and repeat the push-up, alternating legs with each repetition.
    5. Continue alternating leg kicks and push-ups for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lateral Lunge
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  4. Walking LungePlay demonstration

    4. Walking Lunge

    68% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with your right leg, lowering your body into a lunge position.
    3. Keep your torso upright and your front knee aligned with your ankle.
    4. Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
    5. Continue alternating legs and walking forward, maintaining a controlled and steady pace.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lateral Lunge
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Lateral Lunge
  5. Forward LungePlay demonstration

    5. Forward Lunge

    68% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet hip-width apart and hands on your hips.
    2. Take a big step forward with your right foot, lowering your body into a lunge position.
    3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
    4. Push off with your right foot and return to the starting position.
    5. Repeat with your left leg, alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lateral Lunge
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Lateral Lunge
  6. Side Hip AbductionPlay demonstration

    6. Side Hip Abduction

    65% match
    • Abductors
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the abductors rather than the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your hands on your hips.
    2. Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight.
    3. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
    4. Repeat on the other side.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abductors, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Lateral Lunge
  7. Lunge With JumpPlay demonstration

    7. Lunge With Jump

    64% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
    4. Land softly with your left foot forward and immediately lower your body into a lunge position.
    5. Continue alternating between lunges and jumps for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lateral Lunge
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Lateral Lunge
  8. Straight Leg Outer Hip AbductorPlay demonstration

    8. Straight Leg Outer Hip Abductor

    64% match
    • Abductors
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your side with your legs straight and stacked on top of each other.
    2. Place your bottom arm under your head for support.
    3. Engage your core and lift your top leg as high as possible without rotating your hips or leaning backward.
    4. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abductors, not glutes
    • Equipment: bodyweight only, not free weights
  9. Step-up With Knee Raise

    9. Step-up With Knee Raise

    63% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
    2. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
    3. Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lateral Lunge
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Lateral Lunge
  10. Lateral Bound

    10. Lateral Bound

    59% match
    • Adductors
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
    2. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
    3. Immediately push off and extend, attempting to bound to the side as far as possible.
    4. Upon landing, immediately push off in the opposite direction, returning to your original start position.
    5. Continue back and forth for several repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: adductors, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Lateral Lunge

Why You Might Need a Barbell Lateral Lunge Alternative

You might substitute the barbell lateral lunge for several reasons: limited equipment, low-back or shoulder pain from the bar across your traps, poor frontal-plane stability, or rehab restrictions. Alternatives cut axial compression, change loading vectors, or simplify balance demands while preserving hip abductor and glute max activation. For example, a dumbbell lateral lunge lowers spinal load and increases unilateral hip abductor work; a Cossack squat increases adductor length and eccentric control. Use lighter loads, shorter step distances, or a supported surface to reduce shear and protect the knee while still training the same hip-extension and abduction patterns.

How to Choose the Right Barbell Lateral Lunge Substitute

Pick a substitute based on equipment, desired muscle emphasis, and movement demands. If you lack a barbell choose dumbbells or the Smith machine to preserve a similar load path; cue: step wide and sit back to emphasize glute max. For more frontal-plane mobility pick the Cossack squat to increase adductor and glute med activation; widen stance to increase adductor recruitment. If balance is the limiter, use lateral step-ups or a supported curtsy lunge to reduce single-leg stability demands. Prioritize progressive overload, range of motion, and ensuring the working knee tracks over the toes to protect joints and maintain correct hip moment arms.

Barbell Lateral Lunge FAQ

What muscles does Barbell Lateral Lunge work?

The barbell lateral lunge primarily targets the glute max and glute med for hip extension and abduction, while also loading the quads and adductors for knee control. The core and erectors stabilize the trunk against lateral torque; cue: brace your core and maintain a neutral spine to transfer force safely.

What is the best bodyweight alternative to Barbell Lateral Lunge?

The Cossack squat is the best bodyweight alternative because it trains frontal-plane control, adductor lengthening, and unilateral hip strength without load. Cue: sit back into the working hip, keep the chest upright, and push through the heel to maximize glute activation.

Can I build muscle without doing Barbell Lateral Lunge?

Yes. You can hypertrophy the glutes and upper legs using alternatives that allow progressive overload and sufficient volume, such as weighted dumbbell lateral lunges, lateral step-ups, and curtsy lunges. Focus on increasing load, slowing eccentrics, and ensuring full hip extension to drive muscle growth.

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