Walking Barbell Lunge

Exercise / Quadriceps

Walking Barbell Lunge overview

The Walking Barbell Lunge is a dynamic lower body exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. This functional movement not only builds strength but also improves balance and coordination. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Walking Barbell Lunge in your lower body training routine.

The Walking Barbell Lunge targets the quadriceps, hamstrings, glutes, and calves.

Walking Barbell Lunge how to perform

  • Step 1: Begin by placing a barbell across your upper back, resting it on your trapezius muscles. Ensure your grip is comfortable, and your hands are slightly wider than shoulder-width apart.
  • Step 2: Stand with your feet hip-width apart, maintaining a straight posture with your chest up and core engaged.
  • Step 3: Take a step forward with one leg and lower your body until both knees are bent at approximately 90-degree angles. The back knee should hover just above the ground.
  • Step 4: Push off the front foot, bringing the back foot forward and taking a step with it.
  • Step 5: Continue the walking lunge pattern, alternating legs with each step.
  • Step 6: Perform the desired number of lunges, ensuring a smooth and controlled motion.


Perform each repetition with controlled movements, focusing on the engagement of the lower body muscles.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Keep your upper body upright throughout the movement, maintaining a neutral spine.
  • Take a step large enough to ensure both knees are at approximately 90-degree angles during the lunge.
  • Engage your core for stability and balance.
  • Use a weight that challenges you without compromising your form.


  1. Weighted Walking Barbell Lunge: Hold dumbbells in each hand or use a weighted vest for added resistance.
  2. Reverse Walking Barbell Lunge: Take a step backward instead of forward to target the muscles differently.
  3. Curtsy Lunge with Barbell: Cross one leg behind the other in a diagonal motion for variation.
  4. Walking Barbell Lunge with Knee Drive: Lift the knee of the back leg towards your chest with each step for an additional challenge.