Barbell Walking Lunge

Muscles worked

Setup

1. Position a barbell across your upper traps (high-bar position) and grip the bar firmly just outside your shoulders.
2. Stand with your feet hip-width apart and engage your core to stabilize the spine.
3. Ensure you have a clear, straight path of at least 10-15 feet ahead of you.
4. Pull your shoulder blades together to create a stable shelf for the bar.

How to do it

1. Take a controlled step forward with your lead leg, landing heel-to-toe while inhaling.
2. Lower your hips until both knees are bent at roughly 90-degree angles, with the back knee hovering just above the floor.
3. Exhale and drive through the front heel to stand up, bringing your trailing foot forward to meet the lead foot or stepping directly into the next rep.
4. Maintain a controlled 2-1-1 tempo (2 seconds down, 1 second pause, 1 second drive).

Form checklist

• Keep your torso upright or with a very slight forward lean to protect the lower back.
• Ensure the front knee stays aligned with the second toe and does not cave inward.
• Maintain a 'train track' stance width rather than walking on a 'tightrope' to improve balance.
• Keep your gaze fixed forward on a stationary point to assist with equilibrium.

Pro tips

• To maximize glute recruitment, take slightly longer strides and lean the torso forward about 15 degrees.
• Focus on 'pulling' yourself forward with the front leg rather than just pushing off the back leg.
• Keep the core braced as if you are about to be punched to prevent the barbell from swaying your torso.

Make it harder

• Perform continuous steps without pausing with feet together in the middle to maintain constant tension.
• Increase the depth of the lunge or add a slight pause at the bottom of each repetition.

Frequently asked

What muscles does the barbell walking lunge work?

The barbell walking lunge primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell walking lunge?

The barbell walking lunge uses barbell.

Is the barbell walking lunge good for beginners?

The barbell walking lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps