Barbell Walking Lunge

How to Perform the Barbell Walking Lunge

Unrack a barbell across your upper back and stand with feet together in an open area with enough room to walk forward.
Brace your core and take a large step forward with one foot, landing heel first.
Lower your body by bending both knees until your rear knee nearly touches the floor and your front thigh is parallel to the ground.
Drive through the heel of your front foot and bring your rear leg forward to step into the next lunge without pausing.
Continue alternating legs as you walk forward, maintaining an upright torso throughout.
Complete the prescribed number of steps or distance, keeping a smooth and controlled rhythm.

Taking too short a stride, causing the knee to shoot past the toes

Take a long enough step so your front shin stays relatively vertical at the bottom of each lunge.

Losing balance between steps

Keep your feet hip-width apart laterally and move at a controlled pace; rushing leads to instability.

Rounding the upper back under the barbell

Keep your chest up, shoulders back, and core braced to maintain a strong upright posture.

✓Combines strength training with a cardiovascular challenge for improved conditioning.
✓Builds functional single-leg strength and stability for sports and daily movement.
✓Engages the core throughout to maintain balance, providing additional trunk training.

Strength

4-5 sets of 6-8 steps per leg at 70-80% 1RM

Hypertrophy

3-4 sets of 10-12 steps per leg at 55-65% 1RM

Endurance

2-3 sets of 15-20 steps per leg at 40-50% 1RM

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