Lateral Lunge (Trap Bar)

A frontal plane movement where you step laterally with the trap bar, targeting the inner thighs, outer glutes, and legs from a different angle than forward lunges.

Instructions

1. Hold the trap bar at your sides with a neutral grip and stand upright with feet close together.
2. Step laterally (to the side) with one leg, keeping the other leg relatively straight.
3. Lower your body by bending the stepping leg’s knee until your thigh is nearly parallel to the ground.
4. Keep your torso upright and chest forward.
5. Push through the stepping leg’s heel to return to the starting position.
6. Repeat on the same side for reps, then switch to the opposite side.

Tips

• The lateral movement trains the frontal plane and addresses abduction/adduction strength.
• Keep your torso upright to emphasize leg muscles over the lower back.
• This variation is excellent for developing single-leg strength and preventing imbalances.
• Control the movement; do not bounce out of the bottom position.
• Lateral lunges improve hip mobility and add variety to leg training.