Barbell Walking Lunge

How to do the Barbell Walking Lunge

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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	barbell
Difficulty	beginner
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Bodyweight Squat Bodyweight Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Harder than the Barbell Walking Lunge

Reverse Band Power Squat expert · Barbell Power Jerk expert · Barbell Overhead Squat expert · Barbell

Superset the Barbell Walking Lunge with

Opposing hamstrings work — alternate sets without extra rest.

Power Clean hamstrings Romanian Deadlift hamstrings Snatch Pull hamstrings Stiff-Legged Barbell Deadlift hamstrings

Common questions

What muscles does the Barbell Walking Lunge work?

The Barbell Walking Lunge primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Barbell Full Squat, Barbell Lunge, and Barbell Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Barbell Walking Lunge?

A Barbell. Without a barbell, Bodyweight Walking Lunge, Freehand Jump Squat, and Bodyweight Squat train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Barbell Walking Lunge suitable for beginners?

Yes, the Barbell Walking Lunge is rated beginner. Reverse Band Power Squat, Power Jerk, and Overhead Squat are the progressions from here.

Where should the Barbell Walking Lunge go in a workout?

Early — the Barbell Walking Lunge is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Power Clean and Romanian Deadlift later.

Similar exercises

Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell Bodyweight Walking Lunge Bodyweight