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Barbell Walking Lunge
Barbell walking lunge is a unilateral lower body exercise that targets quads and glutes to build strength, balance, and conditioning; progresses stationary lunges with forward steps under load.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors, Calves, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Large
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Adductors
4/10Adductor Magnus
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
90-180 seconds
How to Perform
Set barbell in squat rack at upper chest height. Position across upper back, unrack, and step back with feet hip-width apart, core braced.
- Step forward with right leg, landing heel first.
- Lower body by bending both knees until front thigh is parallel to floor and back knee hovers near ground.
- Drive through front heel to extend knees and hips, bringing back leg forward.
- Step forward with left leg to repeat on opposite side.
- Continue alternating legs while walking forward.
- Return to rack and re-rack barbell after set.
Coaching Tips
Form Cues
- Knees track over toes
- Chest up, core tight
- Drive through heel
- Upright torso
- Controlled steps
Breathing
Inhale during descent, exhale as you drive up. Brace core on every rep.
Tempo
3-1-2
Range of Motion
Lower until front thigh parallel to floor, back knee one inch above ground; front shin vertical.
Safety
Safety Notes
- Avoid if acute knee pain
- Start with light weight
- Ensure clear space ahead
- Use rack safeties for heavy loads
- Stop if back strain occurs
Spotting
Spot from behind by supporting bar if needed, or use rack safeties; not ideal for solo heavy sets.
Common Mistakes
- Front knee past toes
- Leaning forward
- Knee caving inward
- Bouncing at bottom
- Short stride length
When to Avoid
- Knee injuries
- Lower back issues
- Balance impairments
Flexibility Needed
- Ankle dorsiflexion for knee bend
- Hip flexion range
- Shoulder mobility for bar hold
Build Up First
- Master stationary lunge
- Basic squat form
- Core bracing competency
Also known as
Walking Barbell Lunge, Barbell Forward Lunge
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