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Legs
Barbell Walking Lunges
A loaded walking lunge for the quadriceps and glutes.
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Target
Legs
Category
Lower body · Strength
Difficulty
Intermediate
Sets
3
Reps
8-12 per leg
Execution
How to perform
1. Set a bar securely across your upper back in a rack and brace your trunk.
2. Step forward onto a clear, level path and bend both knees under control.
3. Keep the front knee tracking with the toes and push through the front foot.
4. Bring the rear leg forward into the next step without losing balance; use a lighter load if needed.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Set a bar securely across your upper back in a rack and brace your trunk
- 2Step forward onto a clear, level path and bend both knees under control
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.