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Barbell Walking Lunge

The Barbell Walking Lunge is a beginner barbell exercise that works the Quads, Legs, Calves, Glutes, Hamstrings. Follow the steps below or watch the demonstration.

Target musclesQuads, Legs, Calves, Glutes, Hamstrings
EquipmentBarbell
LevelBeginner

How to do the Barbell Walking Lunge

  1. Begin standing with your feet shoulder width apart and a barbell across your upper back.
  2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
  3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
  4. Step forward with your rear foot, repeating the lunge on the opposite leg.

Recommended sets & reps

SetRepsRest
Set 112 reps30s rest
Set 210 reps30s rest
Set 38 reps30s rest
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Instructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach — not yet individually reviewed by a certified trainer.