Barbell Walking Lunge
Build lower body strength and stability with the Barbell Walking Lunge. A powerful exercise for toned legs and improved balance!
The Barbell Walking Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: barbell or weight plates.
Required Equipment
Barbell Walking Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Barbell Walking Lunge Variations and Alternatives
How to do the Barbell Walking Lunge
Place a barbell comfortably across your upper back and shoulders while standing tall with your feet together.
Take a large step forward with one leg and lower your hips until both knees form roughly ninety-degree angles.
Keep your torso upright and your front knee tracking directly over your front foot throughout the movement.
Push off with your front foot to bring your back leg forward into the next lunge step.
Continue alternating legs as you walk forward for the desired number of repetitions.
Barbell Walking Lunge FAQs
What muscles does the Barbell Walking Lunge work?
The Barbell Walking Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Barbell Walking Lunge?
Barbell or weight plates.
Is the Barbell Walking Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Walking Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Walking Lunge variations and alternatives?
Similar exercises include the Barbell Curtsey Lunge, Barbell Forward-Backward Lunge, Barbell Front Rack Lunge and Barbell Lateral Lunge.
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