Barbell Walking Lunge

What you'll gain

• Loads a gait-like lunge that an in-place lunge does not.

• Builds single-leg strength and trunk stiffness under a moving bar.

• Lets programs prescribe distance or steps instead of only pairs of reps.

Step-by-Step Instructions

1. 1

   Unrack a barbell across the upper traps and walk into a clear lane.

2. 2

   Stand tall with the feet about hip-width apart and brace the trunk.

3. 3

   Step one foot forward and bend both knees as you drop.

4. 4

   Lower until the rear knee is just above the floor and both knees are near 90 degrees.

5. 5

   Drive through the front foot, stand, and step the rear leg through into the next lunge.

6. 6

   Keep alternating down the lane without pausing in a feet-together stance.

Common Mistakes

• Returning the rear foot to a standing start instead of walking through.

• Letting the front knee cave in as you step.

• Leaning the torso forward under the bar.

• Taking such a long stride that you cannot control the drop.

About This Exercise

The barbell walking lunge is the in-place barbell lunge taken on the move. The bar sits on the traps, you step forward, drop both knees, then drive through the front foot and bring the rear leg through into the next stride. It is an advanced progression of the barbell lunge, with the quads as the target and glutes, hamstrings, adductors, calves, and the trunk as secondary. The same drop and heel drive apply; the walking version just does not return to a feet-together start. For a catalog this is the traveling clip. It fits barbell filters, conditioning-style leg blocks, and gyms that have a long clear lane.

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