Barbell Walking Lunge
Rear foot steps forward after each lunge
- Level
- Intermediate
- Equipment
- Barbell
- Movement
- Lunge · Standing
- Tracks
- Weight & Reps
Works
Glutes Quadriceps Abdominals Adductors Calves Hamstrings Lower Back Back
How to do it
- Rest the barbell securely across your upper back.
- Stand tall with feet hip-width apart and core braced.
- Step forward with one leg and lower your hips.
- Descend until both knees bend to approximately 90 degrees.
- Push through the front heel to stand and bring the rear foot forward.
- Repeat the stepping motion with the opposite leg.
Common mistakes
- Letting the front knee collapse inward.
- Striking the back knee against the floor.
- Leaning the torso too far forward.
- Taking steps that are too short.
Safety
Maintain a neutral spine to avoid lower back strain under the barbell load.
Clear a straight, open path before you start walking with the barbell.
Tips
- Keep your torso upright throughout the entire movement.
- Drive through the mid-foot of the leading leg.
- Ensure your front knee tracks over your toes.
Details
- Base movement
- Lunge
- Load position
- On the back
- Legs
- Alternating
- Body position
- Standing
- Stance
- Shoulder-width
- Direction
- Forward
