Barbell Walking Lunge

See how to do a barbell walking lunge with SHOCK Personal Trainer Ashley Steele!

How to Barbell Walking Lunge

Primary Muscles: Legs,  Glutes

Exercise Families: Lunge

Equipment: Barbell

Trainer: Ashley Steele


  1. Position a barbell at the peak of your shoulder blades, standing with your spine and head in good posture. Pull your shoulder blades back and tighten your abs to engage your core.

  2. Step forward by lifting the left foot off the floor, slowly transfer your body weight into the left leg once your left foot is planted firmly on the ground. Keep your hips square, avoid sideways tilting or swaying in the upper body.

  3. With your left foot firmly on the ground, push the hips back and down—allow the knees to bend naturally and the trunk to lean forward as you descend towards the floor.

  4. Focus more on lowering your hips towards the floor rather than driving your hips forward. This will reduce stress on the knee.

  5. Continue lowering your body to a comfortable position or until your left thigh becomes parallel with the floor. From the lowered position, engage your core and firmly push the left foot into the ground to press yourself back to a standing position

  6. As you are pulling yourself forward with the left leg, pick the right leg off of the ground and slowly swing it forward to initiate the next lunge. Repeat the lunge with your right leg, and continue the walking lunges for the specified amount of time or repetitions.

  7. Walking lunges are a great way to challenge balance, core stability, muscular endurance, and lower body strength. You should feel this exercise working your abs, glutes, hamstrings, hip abductors, and quadriceps. 

Alternative Exercises:

Dumbbell Walking Lunge  Bodyweight Walking Lunge

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