Walking Barbell Lunge Video Guide

Exercise Profile

  • Strength
  • Barbell
  • Compound
  • Push
  • Intermediate
  • Calves, Glutes, Hamstrings
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Quads Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set up for the walking lunge by loading the appropriate amount of weight onto a barbell and being sure that you have plenty of room to perform the exercise.
  2. Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck. The bar should feel comfortable. If it doesn't, try adding some padding to the bar.
  3. Now take your hands over the back and grip the bar with a wide grip for stability. Stand straight with a slight bend in your knees and look forward. This is the starting position.
  4. Step forward with your left leg while maintaining your balance and squat down through your hips. Keep your torso straight and head up. Don't allow your knee to track out over your toes.
  5. Continue the movement by driving your left heal into the floor and standing straight up - bringing your right foot forward to meet your left foot.
  6. Continue moving forward in this fashion by alternating which leg you lead with. 
  7. Repeat for desired reps.

Exercise Tips:

  1. Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints.
  2. This exercise requires a good deal of balance and is not recommended for those with balance issues. If you have a problem with balance, this exercise can be performed with no weights. It can also be performed more safely while holding dumbbells.
  3. Keep your head up and back straight throughout the exercise. Never allow your back to round.
  4. Begin with little to no weight until you have perfected the motion.
  5. Make sure there is plenty of room and a clear path to walk forward through during this exercise. When you have reached the end of the path, simply turn around and continue the movement back to the starting position.

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