Barbell Walking Lunge

Set a barbell across your upper back and traps as for a back squat, gripping it firmly. Step forward into a lunge, lowering your back knee toward the floor until your front thigh is parallel. Drive through your front heel to bring your back leg forward into the next step, walking continuously. Keep your torso upright and core braced throughout.

QUADRICEPS · LOWER BODY

Barbell Walking Lunge: how the movement is executed

How it is executed

Set a barbell across your upper back and traps as for a back squat, gripping it firmly.
Step forward into a lunge, lowering your back knee toward the floor until your front thigh is parallel.
Drive through your front heel to bring your back leg forward into the next step, walking continuously.
Keep your torso upright and core braced throughout.

Muscles worked: Quadriceps
Primary muscle: Quadriceps
Equipment: Barbell
Movement pattern: Lower body
Difficulty: Intermediate
What it is for: StrengthHypertrophy

Variations and substitutions

Kettlebell Goblet LungeKettlebell Barbell Reverse LungesBarbell Dumbbells Reverse LungesDumbbell Bodyweight Reverse LungesBodyweight Dumbells Lateral LungesDumbbell Bodyweight Lateral LungesBodyweight Smitch Machine LungesSmith machine

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Glossary and calculators

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Barbell Walking Lunge

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