Barbell Walking Lunge

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Barbell
• Squat Rack

Technique

1. Set the bar on your upper back from a rack and step into an open space.
2. Take a long step forward and lower until your back knee nearly touches the floor.
3. Drive through the front heel and bring the back leg forward into the next step.
4. Keep walking, alternating legs, for the planned number of steps.

Cues

• Step slightly wider than a straight line for balance.
• Stay tall with the bar centered.
• Make sure you have clear space ahead before starting.

Common mistakes

• Taking short steps so the front knee shoots far forward.
• Letting the torso fold forward.
• Walking with feet in a single line and wobbling under the bar.

Alternatives

• Walking Lunge
• Barbell Reverse Lunge
• Barbell Lunge