Strength · Recomp guide

Barbell Walking Lunge

The barbell walking lunge is a beginner strength exercise for your quads, using barbell.

Main muscles
Quads
Also works
Calves, Glutes, Hamstrings
Equipment
Barbell
Level
Beginner
Barbell Walking Lunge, starting position
Start
Barbell Walking Lunge, end position
Finish

Setup

Set a barbell on your upper back and clear a straight path in front of you.

How to do it

  1. Step forward and lower until your back knee is just above the floor.
  2. Drive through the front foot and bring the back leg straight through into the next step.
  3. Keep walking, alternating legs each step.

Coaching cues

  • Steady, even steps.
  • Chest up, brace your core.

Common mistakes

  • Wobbling from steps that are too narrow.
  • Pushing off the back foot instead of the front.

Alternatives to the barbell walking lunge

Barbell back squat Barbell, Squat rack Barbell Lunge Barbell Barbell Step Ups Barbell Bodyweight squat Body weight Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells