Barbell walking lunge

The barbell walking lunge tests your ability to maintain balance while challenging the quads, glutes, and hamstrings as well as the core muscles. Using a barbell allows you to overload the exercise. It can be performed for moderate reps, such as 8-15 per set or across the gym, or for higher reps as a conditioning and mental toughness challenge.

Benefits

  1. Serious challenge to all lower-body muscles
  2. Shorter steps will target the quads more, larger steps will target the glutes more
  3. Helps improve hip flexibility, core stability, and cardiovascular conditioning
  4. Great accessory movement for squats
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Barbell walking lunge Images

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Barbell walking lunge Instructions

Barbell walking lunge muscle diagram
  1. Begin standing with your feet shoulder width apart and a barbell across your upper back.
  2. Step 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.
  3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
  4. Step forward with your rear foot, repeating the lunge on the opposite leg.

Alternative Exercises for Barbell walking lunge

Dumbbell Lunges thumbnail image Dumbbell Lunges thumbnail image

Dumbbell Lunges

Muscle Targeted: Quadriceps
Equipment Type: Dumbbell
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Alternating lunge jump thumbnail image Alternating lunge jump thumbnail image

Alternating lunge jump

Muscle Targeted: Hamstrings
Equipment Type: None
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