Barbell Walking Lunge

Start

Finish

How to do it

With the bar racked on the upper back, step forward into a lunge until the rear knee grazes the floor, then drive through the front heel straight into the next step.

Muscles worked

Primary: quads · Also works: glutes, hamstrings, core

Equipment

Barbell, Full gym

Common mistakes

• Taking short choppy steps so the front knee travels far past the toes each rep
• Letting the torso fold forward under the bar as the set gets hard
• Walking with the feet on a single tightrope line rather than hip-width apart, which wrecks balance under load

Variations

• Dumbbells at the sides instead of a bar
• Reverse lunges in place if space is limited

Can't do this one? Swap it for

• Walking Lunge
• Dumbbell Reverse Lunge
• Bulgarian Split Squat

Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back or knee problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Barbell Back Squatquads
• Goblet Squatquads
• Bodyweight Squatquads
• Leg Pressquads
• Bulgarian Split Squatquads
• Walking Lungequads