Barbell walking lunge

A compound exercise for the quads and glutes, with help from the hamstrings, adductors. Equipment: barbell and squat rack.

Orbit

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WorksQuadsGlutesHamstringsAdductors

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Bar on the upper back, a clear path ahead.
Step long and lower the back knee
Drive forward into the next step

Muscles worked

Barbell walking lunge: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Hamstrings
Adductors

Equipment

Barbell
Squat rack

Alternatives

Exercises that train the same main muscles. See all barbell walking lunge alternatives.

Barbell rear-foot-raised split squatBarbell, Squat rack and Flat bench
Barbell reverse lungeBarbell and Squat rack
Barbell reverse lungeBarbell and Squat rack
Barbell step-upBarbell, Squat rack and Plyo box or step
Bulgarian split squatDumbbells and Flat bench
Dumbbell reverse lungeDumbbells

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

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