Quads
Barbell Walking Lunge
The Barbell Walking Lunge is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 17% and quads (vastus medialis) 15%.
How to do it
- Set the bar on your upper traps from a rack, grip just outside the shoulders and stand at the start of a clear walkway.
- Step forward with one leg and lower until the back knee is just above the floor.
- Push through the front heel and bring the back leg straight through into the next step.
- Keep alternating legs as you travel forward.
- Stop with the feet together after the last step and rack the bar.
Tips
- Keep the feet hip-width apart side to side so you stay balanced.
- Move at a steady rhythm, one controlled step at a time.
Common mistakes
- Taking short, choppy steps.
- Leaning the torso far forward.
- Letting the bar tilt from side to side.
Muscles worked by the Barbell Walking Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Stepping forward means braking with the quads. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Barbell Walking Lunge alternatives
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Frequently asked questions
What muscles does the Barbell Walking Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius, adductors and quads (rectus femoris) assist.
Is the Barbell Walking Lunge good for beginners?
The Barbell Walking Lunge is rated intermediate. If you are new, learn the Dumbbell Walking Lunge first and build up from there.
What is a good alternative to the Barbell Walking Lunge?
For example the Barbell Lunge, Dumbbell Walking Lunge and Forward Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Barbell Walking Lunge harder?
Add weight or reps, or move on to the Bulgarian Split Squat (Barbell).
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.