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Barbell Walking Lunge
PushCompoundBarbellBeginner
Muscles worked
Front
Back
QuadricepsCalvesGlutesHamstrings
Instructions
- 1Begin standing with your feet shoulder width apart and a barbell across your upper back.
- 2Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- 3Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- 4Step forward with your rear foot, repeating the lunge on the opposite leg.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Barbell Walking Lunge
The barbell walking lunge combines the unilateral work of a classic lunge with continuous forward movement, increasing the demand for balance and coordination while intensely working the quads, glutes and hamstrings. Carried on the upper back, the barbell adds external load that makes each step more demanding than a static lunge, an excellent functional exercise for building leg strength and power.
check_circleBenefits
- check_circleBuilds leg strength and power in one movement
- check_circleImproves balance and coordination through the movement
- check_circleFunctional exercise transferable to many sports
lightbulbExecution tips
- lightbulbStart with a light load to master the balance
- lightbulbKeep the torso upright throughout the movement
- lightbulbTake steps of consistent length to stay symmetrical
warningCommon mistakes
- warningFront knee traveling far past the toes
- warningTorso leaning too far forward
- warningSteps too short that limit the working range
helpFrequently asked questions
What load should I start with?expand_more
Start empty or with a very light load until you fully master balance while moving.
Over what distance should I do this exercise?expand_more
10 to 20 steps per leg is plenty for good leg work.
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