How to do the Barbell Walking Lunge
Begin standing with your feet shoulder width apart and a barbell across your upper back.
Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
Drive through the heel of your lead foot and extend both knees to raise yourself back up.
Step forward with your rear foot, repeating the lunge on the opposite leg.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The front of your thighs straightens the knee. Squats, leg presses and lunges with deep knee bend build them; leg extensions isolate them.
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