Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads, Glutes
Barbell
Intermediate
Squat
Adductors, Hamstrings
The barbell side lunge builds strong quads and glutes while improving lateral movement patterns. It targets muscles you don't hit with regular squats and lunges.
1. Stand with feet hip-width apart, holding a barbell across your upper back like a back squat 2. Take a large step to your right, keeping your left leg straight and planted 3. Lower your body by bending your right knee and pushing your hips back, keeping your chest up 4. Push through your right heel to return to the starting position for your barbell side lunge 5. Complete all reps on one side before switching to the left leg
• Keep your stepping leg's knee tracking over your toes during the barbell side lunge movement • Your straight leg should stay planted with toes pointing forward throughout the exercise • Keep your chest up and core tight to maintain good posture under the barbell weight • Step wide enough so your knee doesn't cave inward when you lower down
• Stepping too narrow, which limits your range of motion and puts stress on your knee joint • Letting the planted leg bend or lift off the ground during the barbell side lunge • Leaning forward too much, which shifts weight off your glutes and onto your lower back
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads and glutes 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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