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How to do it
- Unrack a barbell across the upper traps and walk into a clear lane.
- Stand tall with the feet about hip-width apart and brace the trunk.
- Step one foot forward and bend both knees as you drop.
- Lower until the rear knee is just above the floor and both knees are near 90 degrees.
- Drive through the front foot, stand, and step the rear leg through into the next lunge.
- Keep alternating down the lane without pausing in a feet-together stance.
Common mistakes
- Returning the rear foot to a standing start instead of walking through.
- Letting the front knee cave in as you step.
- Leaning the torso forward under the bar.
- Taking such a long stride that you cannot control the drop.
Muscles worked
- Primary
- Quads
- Secondary
- AbsCalvesGlutesHamstrings
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Barbell Walking Lunge work?
- Mainly the quads. It also works the abs, calves, glutes and hamstrings.
- What equipment do you need for the Barbell Walking Lunge?
- It uses a barbell. Without it, the Dumbbell Walking Lunges and the Kettlebell Walking Lunges train the same muscles the same way.
- Is the Barbell Walking Lunge good for beginners?
- GymVim rates it advanced. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Reverse Lunge.