Barbell Lateral Lunge (alternating)

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The barbell lateral lunge is a workout that primarily targets the quads and glutes.

By adding resistance, the barbell engages these muscles while also activating secondary muscles for stability.

Stand with your feet hip-width apart, holding a barbell across the back of your shoulders.
Take a big step to the side with your right foot, keeping your toes pointed forward.
Bend your right knee and push your hips back, lowering your body into a lunge position.
Push through your right foot to return to the starting position.
Repeat the movement on the opposite side, stepping to the left and lunging with your left leg.

Start with a light barbell to get comfortable with the movement and focus on proper form.
Stand with your feet hip-width apart, holding the barbell across your upper back.
Take a big step to the side with your left foot, keeping your toes pointed forward.
Lower your body by bending your left knee and pushing your hips back, while keeping your right leg straight.
Engage your quads and glutes as you push through your left heel to return to the starting position.
Repeat the movement on the other side, alternating between left and right.
Keep your core tight and maintain a neutral spine throughout the exercise to prevent any strain.