Yoke Walk

How to do the Yoke Walk

1. The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
2. Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels.
3. Begin walking as quickly as possible using short, quick steps. You may hold the side posts of the yoke to help steady it and hold it in position. Continue for the given distance as fast as possible, usually 75-100 feet.

Muscles worked

Role	Muscles
Primary	quads
Secondary	abs, abductors, adductors, calves, glutes, hamstrings, lower back
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

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

Alternate Leg Diagonal Bound Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight Bench Jump Bodyweight Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight

Easier than the Yoke Walk

Same movement pattern, lower entry difficulty — work up from here.

Bicycling beginner · Other Equipment Bicycling, Stationary beginner · Machine Recumbent Bike beginner · Machine

Harder than the Yoke Walk

Lying Prone Quadriceps expert · Bodyweight

Common questions

What muscles does the Yoke Walk work?

The Yoke Walk primarily works the quads, with the abs, abductors, adductors, calves, glutes, hamstrings, and lower back as secondary movers. Sandbag Load, Box Squat with Bands, and Box Squat with Chains train the same muscle, across 9 equipment types.

What equipment do you need for the Yoke Walk?

The Right Equipment. Without the right equipment, Alternate Leg Diagonal Bound, Double Leg Butt Kick, and Fast Skipping train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Yoke Walk suitable for beginners?

It is rated intermediate. Start with Bicycling, Bicycling, Stationary, and Recumbent Bike and work up.

Where should the Yoke Walk go in a workout?

Early — the Yoke Walk is compound, working 8 muscle groups, so run it first or second while you are fresh.

Similar exercises

Sandbag Load Other Equipment Box Squat with Bands Barbell Box Squat with Chains Barbell Reverse Band Box Squat Barbell Backward Drag Other Equipment Tire Flip Other Equipment