LEGS · COMPOUND
Barbell Walking Lunge
A walking lunge loaded with a barbell across the upper back.
Primary musclesQuads, Glutes
Secondary musclesHamstrings, Core
EquipmentBarbell, Rack
DifficultyIntermediate · Single-Leg Squat
How to perform
- Unrack safely and brace before stepping.
- Take controlled steps into alternating lunges.
- Maintain balance and torso control throughout.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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