Barbell Side Lunges

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006 and "Best Place to Get Fit" by San Francisco Magazine in 2009.

Work the entire lower body, while testing your balance.

Muscles Worked

Starting Position
Stand with feet shoulder width apart and a barbell across the back of your shoulders (not on your neck), balancing it with your hands. The toes of both legs should we forward or slightly externally rotated.


  1. Keep your chest high and shoulder blades retracted, with a neutral spine. Step out to the side and sit your hips back behind your bent leg as you do so in a squatting motion. The toes of both fees should be pointing forward throughout.
  2. From the bottom of your lunge, drive hard off your bent leg to bring yourself back to your starting position. Try not to bend your inside leg as you drive off outside leg back to center. The barbell should stay parallel to the ground throughout your movement.
Demonstration Video for Barbell Side Lunges:

About Billy Polson: Billy Polson is co-founder of the award-winning Diakadi Body personal training gym and creators of RealJock's 12-week Workout Programs. Billy is a certified Level 1 Practitioner and Holistic Lifestyle Coach through the Paul Chek Institute as well as a Certified Personal Trainer through The National Academy of Sports Medicine. Have burning questions about your fitness that you want Billy and Diakadi co-founder Mike Clausen to answer? Send an email to