Sliding Lateral Lunge Guide | Barbell Leg Exercise
Master the Sliding Lateral Lunge with a barbell. Learn correct form, avoid common mistakes, and build hamstring and glute strength with this guide.
How to Perform
- Place a barbell across your upper trapezius muscles as you would for a standard back squat.
- Stand with your feet together on a smooth surface, placing one foot on a sliding disc or towel.
- Shift your weight onto your stationary leg while keeping that foot firmly planted on the floor.
- Slowly slide the foot on the disc out to the side while simultaneously hinging at the hips and bending the stationary knee.
- Descend until your stationary thigh is nearly parallel to the floor, ensuring the sliding leg remains straight.
- Drive through the heel of your stationary foot and use your inner thigh to pull the sliding foot back to the starting position.
- Complete the desired number of repetitions before swapping the slider to the opposite foot.
Common Mistakes
- Allowing the knee of the stationary leg to cave inward during the descent.
- Rounding the lower back instead of maintaining a neutral spine and hinging at the hips.
- Shifting too much body weight onto the sliding leg, which can lead to a loss of balance.
- Failing to keep the sliding leg fully extended throughout the range of motion.
Muscles Worked
Primary movers
- Hamstrings
Stabilizers
- Glutes
- Adductors
- Quads
Related Guides
- 1 Leg Box Squat — Legs
- Abductor Machine — Legs
- Adductor Machine — Legs
Hamstrings · Legs