Barbell Side Lunge



Muscles

Target
Gluteus Maximus

Synergists
Quadriceps
Adductor Magnus (lead leg)
Adductors (extended leg)
Soleus

Dynamic Stabilizers
Hamstrings
Gastrocnemius

Stabilizers
Erector Spinae
Tibialis Anterior
Gluteus Medius
Gluteus Minimus

Instructions

Preparation
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.

Execution
Lunge to one side with first leg. Land on heal 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.

Comments
Keep torso upright during lunge. Flexible hip adductors will allow a fuller range of motion. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.

Source: exrx.net