Barbell Lateral Lunge
A lunge variation targeting the legs by stepping to the side.
- 45 secDuration
- 1 × 8Reps
- Olympic Barbell, Olympic Barbell With Weight PlatesEquipment
Muscles Targeted
- Quad
- Glutes
- Hip
How to Perform
- Stand with feet hip-width apart.
- Step to side, bending one knee.
- Keep other leg straight, chest up.
- Push off foot to return.
- Alternate sides and repeat.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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Variations & Alternatives
Bulgarian Split Squat
moderateA single-leg squat that builds lower body strength and balance.
- Quad
- Glutes
- Hamstring
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Smith Leg Press
challengingA strength exercise for legs using the Smith machine.
- Quad
- Glutes
- Hamstring
_Thighs.jpg)
Dumbbell Goblet Squat
challengingA squat variation holding a single dumbbell vertically at your chest.
- Quad
- Glutes