Barbell Lateral Lunge Overhead (alternating)

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The barbell lateral lunge overhead (alternating) workout is a dynamic exercise that targets the quads, glutes, and abs.

By holding the barbell overhead, it adds resistance and challenges the muscles in the lower body.

The primary focus is on the quads, glutes, and abs, while also engaging the hamstrings and calves to a lesser extent.

This exercise is an effective way to build strength, improve balance, and enhance overall lower body stability.

Stand with your feet hip-width apart and hold a barbell with both hands, palms facing forward.
Engage your core and keep your chest lifted as you take a step to the side with your right foot.
Bend your right knee and lower your body into a lunge position, keeping your left leg straight.
As you lunge, simultaneously raise the barbell overhead, fully extending your arms.
Push off your right foot and return to the starting position, bringing the barbell back down to shoulder level.
Repeat the movement on the opposite side, stepping to the left and lunging with your left leg while raising the barbell overhead.
Continue alternating sides for the desired number of repetitions.

Focus on maintaining a strong and stable core throughout the exercise. Engage your abs by pulling your belly button towards your spine, creating a solid foundation for the movement.
When performing the barbell lateral lunge overhead, ensure that your knees are tracking in line with your toes. This will help activate your quads and prevent any unnecessary strain on your knees.
Drive through your heels as you push back up from the lunge position. This will activate your glutes and help you generate power and stability during the exercise.
Keep your chest lifted and your shoulders back as you perform the overhead press. This will not only engage your shoulder muscles but also help maintain a good posture throughout the movement.
As you lower into the lateral lunge, imagine sitting back into a chair, keeping your weight in your heels. This will ensure that your glutes are properly engaged and will help you maintain balance and control.