Barbell Walking Lunge
Barbell Walking Lunge is a strength – resistance exercise exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Hamstrings, Gluteus medius, Erector spinae
- Exercise type
- Strength – resistance exercise
Exercise technique
- Route
Choose a path wide enough for the bar ends.
- Carry
Hold the bar securely on your rear shoulders.
- Forward step
Plant the front foot along its hip-width track.
- Lower
Bring the rear knee toward the floor and lower the bar vertically.
- Rise
Stand through the front leg while keeping the bar level.
- Walk
Bring the rear leg forward into the next step.
- Rhythm
Reestablish foot control at the end of every step.
Key technique points
- Do not turn suddenly along the path.
- Do not rotate your shoulders with the bar.
- Keep the front knee from caving inward.
- Do not drop the rear knee to the floor.
- Keep step lengths similar.
- Do not carry the bar on neck bones.
Common mistakes
Narrow corridor
The bar ends may hit surrounding objects.
Crossing steps
This makes lateral balance harder beneath the load.
Bar oscillation
This reduces trunk stability.
Skipping into jumps
This changes landing and load control.
Leaving the hips behind
This disrupts transfer onto the next supporting foot.
Falling onto the knee
This interrupts muscular control of descent.
Frequently asked questions
Barbell Walking Lunge: why is “Narrow corridor” a mistake?
The bar ends may hit surrounding objects.
Barbell Walking Lunge: why is “Crossing steps” a mistake?
This makes lateral balance harder beneath the load.
Barbell Walking Lunge: why is “Bar oscillation” a mistake?
This reduces trunk stability.
Barbell Walking Lunge: why is “Skipping into jumps” a mistake?
This changes landing and load control.
Barbell Walking Lunge: why is “Leaving the hips behind” a mistake?
This disrupts transfer onto the next supporting foot.
Barbell Walking Lunge: why is “Falling onto the knee” a mistake?
This interrupts muscular control of descent.
What should I focus on when doing Barbell Walking Lunge?
Do not turn suddenly along the path. Do not rotate your shoulders with the bar. Keep the front knee from caving inward. Do not drop the rear knee to the floor. Keep step lengths similar. Do not carry the bar on neck bones.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.