Barbell walking lunge: How to Do It, Muscles Worked

Step by step

Hold the bar on your upper back, torso tall.
Step forward and lower your back knee toward the floor.
Push off the front heel and step into the next lunge.

What you should feel

Your thighs and buttocks working with every step; your knees and lower back should not hurt.

Common mistake

Taking steps that are too short, which strains the knee; step far enough that your front shin stays fairly vertical.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Quads Glutes

Helps

Hamstrings Inner thighs Abs

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Bulgarian split squatQuads, Glutes

Walking lungeQuads, Glutes

Step-upQuads, Glutes

Dumbbell split squatQuads, Glutes

Dumbbell reverse lungeQuads, Glutes

Dumbbell step-upQuads, Glutes

Questions

What muscles does the barbell walking lunge work?

Barbell walking lunge mainly works your quads and glutes. It also helps your hamstrings, inner thighs, and abs.

Can I do the barbell walking lunge at home?

Not easily, it needs this: barbell. At home, try instead: bulgarian split squat, walking lunge, and step-up.

How many sets and reps of the barbell walking lunge?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Barbell walking lunge