Barbell Walking Lunge
Walking lunges with the bar on your back.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBarbell
- TypeCompound
- MovementLunge
- LevelIntermediate
- Quads
- Glutes
- Barbell
How to do the Barbell Walking Lunge
4 steps, in the order you do them.
- Place the bar on your traps and stand tall with your feet hip-width apart.
- Take a long step forward and lower until both knees are at about 90°, with the back knee close to the floor.
- Push through your front heel and bring your back leg forward to flow into the next step.
- Move forward alternating legs, keeping your torso upright.
Muscles worked
Common Barbell Walking Lunge mistakes
What goes wrong most often when you do the Barbell Walking Lunge, and how to fix it.
The bar tilts to one side on every step.
Grip the bar with your hands equally far from the center and squeeze your upper back before you walk.
Your torso leans forward with the bar and your lower back takes the load.
Keep your chest up and your elbows under the bar. Lower straight down between your feet.
You take short, rushed steps because of the weight of the bar.
Make each step long and complete, with your back knee close to the floor, even if you fit in fewer steps.
Alternatives to the Barbell Walking Lunge
They work the quads with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 1 of the 36 routines.
- Experienced3 × 10–12
- Rest2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Glute specialization · Advanced | Intermediate and advanced | 3 × 10–12 | 2:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Barbell Walking Lunge
See all routines →More quads exercises
LungeQuads · Bodyweight
Dumbbell Split SquatQuads · Dumbbells
Reverse LungeQuads · Bodyweight
Dumbbell Bulgarian Split SquatQuads · Dumbbells and bench
Frequently asked questions
What muscles does the Barbell Walking Lunge work?
The Barbell Walking Lunge works mainly the quads. It also works the glutes and the hamstrings.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 10 to 12 reps with 2 minutes of rest.
Which routines include the Barbell Walking Lunge?
It appears in 1 of the 36 Mobbe routines, such as Glute specialization · Advanced.