Lunge, Side Lunge

Barbell Lunge, Side Lunge Exercise

Target Muscle: Quadriceps (Thighs)

Workout Mechanics: Compound | Workout Force: Push Exercise | Utility: Auxiliary

Stablizer Muscle: Erector Spinae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus

Synergists: Gluteus Maximus, Adductor Magnus (lead leg), Adductors (extended leg), Soleus

Lunge, Side Lunge Instructions

Lunge, Side Lunge Technique

Clean bar from floor or dismount bar from rack. From a rack with barbell upper chest height, position bar on the back of the shoulders and grasp barbell to sides.

Lunge, Side Lunge Form

Lunge to one side with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of lead leg, keeping knee pointed the same direction of foot. Return to original standing position by forcibly extending the hip and knee of the lead leg. Repeat by alternating lunge with opposite leg.

Keep torso upright during lunge. Lead knee should point same direction as foot throughout lunge. Flexible hip adductors will allow a fuller range of motion. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.

Related Barbell Exercises
1. Lunge
2. Lunge, Rear Lunge
3. Lunge, Walking Lunge
4. Single Leg Split Squat
5. Single Leg Split Squat, Side Split Squat
6. Single Leg Split Squat, Single Leg Squat
7. Single Leg Split Squat, Split Squat
8. Squat
9. Squat, Front Squat
10. Squat, Full Squat
11. Squat, Hack Squat
12. Squat, Safety Squat
13. Step-up