Barbell Side Lunge (Legs)

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.

In This Exercise:

• Target Muscle Groups: Quadriceps, Hamstrings, Gluteus Maximus
• Type: Strength
• Mechanics: Compound
• Equipment: Barbell
• Difficulty: Intermediate

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

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