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Bar Lateral Lunges

Body Position: 
  1. Step into a lateral lunge position by leaning back, keeping the weight on the heels, and flexing the left knee until the thigh is parallel to the floor while the right leg remains straight and extends to the side with toes pointing slightly outwards
  2. The head looks straight forward and chest is pushed out so that the back is completely straight
  3. At the same time, the athlete moves into the lateral lunge position with the right leg, rotating the barbell towards the same side and catching the barbell
  4. Now, athlete leans back and pushes through the heels of the flexed leg and extends the knee, while rotating the barbell back towards the left side, bringing the right foot close to the left foot, standing in erect position

Pre-Requisite Exercises  

Targeted Muscles

  • Quads
  • Hamstrings
  • Glutes
  • Trunk
  • Adductors & Abductors  

Stance & Grip

  • Neutral stance, feed are parallel and close together. Place barbell vertical so that one end is on the floor and the other end towards the ceiling
  • Hold onto the barbell towards the ceiling end and take a step back so that barbell is in decline position

RECOMMENDED LINKS

Positions: 
Bar Lateral Lunge_Starting Position
Bar Lateral Lunge_Ending Position
Common Errors: 

Proper posture in starting position is compromised by keeping the head down, which leads to a convexly curved spine in the thoracic region (shoulder blades).
During concentric phase (upward pushing), the weight is pushed through the toes instead of the heels.