Barbell walking lunge
A forward lunge with a barbell on your back, where you continually step forward into the next rep to cover distance.
The movement
2 stages
Step and sink
01 Step and sink
Bar on the upper back, step out far enough that the front shin stays vertical.
02 Drive through
Drive through the front foot and bring the back leg straight into the next step.
How to do it
Setup
- Rack a barbell across your upper back, gripping it slightly wider than shoulder-width.
- Stand tall with your feet hip-width apart and ensure you have a long, clear path ahead.
Execution
- Take a large step forward with your right foot and plant it securely.
- Drop your hips straight down until your rear knee hovers just above the floor.
- Drive aggressively through your front foot to stand up, bringing your rear foot forward.
- Immediately step your left foot forward into the next lunge, or pause to balance before stepping.
BreathingInhale as you step forward and descend, exhale as you drive up and through.
Getting it right
Form cues
- Keep your torso upright and your core tightly braced; do not let the barbell pitch you forward.
- Drive through the heel of your front foot, not your toes.
Common mistakes
- Walking a "tightrope" by placing one foot directly in front of the other (keep them hip-width for balance).
- Banging the rear knee off the floor instead of controlling the descent.
Worth knowing
- Do not attempt heavy barbell lunges until you have mastered dumbbell or bodyweight walking lunges, as balancing the bar is difficult.
General guidance, not medical advice. See how Setkit works.
Notes
The barbell walking lunge combines the heavy loading potential of a barbell lunge with the dynamic movement of locomotion. Because the barbell places the weight high on your back, your center of gravity is elevated, making this variation highly demanding on your balance and core stability.
Taking continuous steps forward creates a tremendous stimulus for the quadriceps and glutes while testing your cardiovascular capacity. Keep your steps smooth and controlled, and ensure you have plenty of runway before you start.