TETSUBarbell One Arm Side Deadlift vs Forward Lunge
The Barbell One Arm Side Deadlift and the Forward Lunge both train the glutes as their primary muscle. The Barbell One Arm Side Deadlift uses a barbell while the Forward Lunge is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell One Arm Side Deadlift | Forward Lunge | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | hamstrings, quadriceps and lower back | quadriceps, hamstrings and calves |
| Equipment | barbell | bodyweight |
| Steps in our guide | 6 | 5 |
How each one starts
Barbell One Arm Side Deadlift — first steps
- Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip.
- Keep your back straight and your core engaged.
Forward Lunge — first steps
- Stand with your feet hip-width apart and hands on your hips.
- Take a big step forward with your right foot, lowering your body into a lunge position.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell One Arm Side Deadlift lets you load the heaviest weights and progress in small, steady jumps. The Forward Lunge needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the glutes adapting.
Full form guides
Common questions
Is the Barbell One Arm Side Deadlift better than the Forward Lunge?
Neither is universally better — both train the glutes as the primary mover. The Barbell One Arm Side Deadlift lets you load the heaviest weights and progress in small, steady jumps, while the Forward Lunge needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell One Arm Side Deadlift and the Forward Lunge in the same program?
Yes, but usually not in the same session — they overlap heavily on the glutes. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell One Arm Side Deadlift and the Forward Lunge work the same muscles?
The primary muscle is the same: the glutes. Supporting muscles differ slightly — hamstrings, quadriceps and lower back for the Barbell One Arm Side Deadlift versus quadriceps, hamstrings and calves for the Forward Lunge.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.