Barbell Walking Lunge

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Thighs

90%

Hamstrings

10%

Equipment

Barbell Weight Plate

Setup / Starting Position

Stand with your feet hip-width apart, toes pointing forward.
Hold a barbell with an overhand grip (palms facing forward), hands positioned slightly wider than shoulder-width apart, resting on your upper back.

Exercise Position

Take a step forward with one foot, bending both knees to lower your body into a lunge position.
Lower your body until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.

Form & Performance

Push through your front heel to stand up and bring your back foot forward to meet your front foot.
Continue walking forward, alternating legs with each step.