Barbell Walking Lunges

Exercise Information

  • Alternative Names: Weighted walking lunges with barbell
  • Type: Strength
  • Experience Level: Advanced
  • Equipment: Barbell
  • Muscles Targeted: Quads, glutes, abs, hamstrings, shoulders, upper back
  • Mechanics: Compound
  • Average Number of Sets: 3-5 with 10-12 reps each per leg
  • Variations: Barbell walking lunges with kickback
  • Alternative: Dumbbell lunges, split squats

The barbell walking lunges are an advanced version of the walking lunge that works your lower body and core muscles by placing greater tension than the basic version thereby increasing strength and definition. It can be used as a progression to the barbell lunge and can be performed along with cardio conditioning exercises.

Barbell Walking Lunges Exercise Information

  • Alternative Names: Weighted walking lunges with barbell
  • Type: Strength
  • Experience Level: Advanced
  • Equipment: Barbell
  • Muscles Targeted: Quads, glutes, abs, hamstrings, shoulders, upper back
  • Mechanics: Compound
  • Average Number of Sets: 3-5 with 10-12 reps each per leg
  • Variations: Barbell walking lunges with kickback
  • Alternative: Dumbbell lunges, split squats

How to do Barbell Walking Lunges

Barbell Walking Lunges

Start the exercise by loading a bar with 130-180 lbs weight and positioning it across your upper back, while standing with a shoulder-width stance.

Walking Lunges with Barbell Tips

  • Keep your back and torso flat during the entire movement for avoiding injury.
  • Make sure that your weight is centered in the heel of the front foot.
  • Perform the exercise with a moderate pace so that you can maintain the correct form.

Variation with Kickback

It is similar to the barbell walking lunge except that you push your hips and butt to extend your rear foot backward while raising your torso from the lunging position.

Alternative Exercises

  • Dumbbell Lunges
  • Split Squats

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