Barbell Walking Lunge exercise demonstration image

Video Coming Soon

We're working on adding video demonstrations for this exercise.

Barbell Walking Lunge

Intermediate

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

Abs, Adductors, Calves

Popularity Score

Goals

Strength

Hypertrophy

Conditioning

Stability

Training Style

Weightlifting

Functional Training

Setup Requirements

Requires Rack

Yes

Requires Bench

Requires Spotter

Yes

Space Needed

Large

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

8/10

Glute Max

Hamstrings

6/10

Biceps Femoris, Semitendinosus

Abs

5/10

Rectus Abdominis

Adductors

4/10

Adductor Magnus

Calves

3/10

Gastrocnemius

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.