Exercise description of the walking barbell lunge.  Learn about the walking barbell lunge with video and pictures.  Also learn how the walking barbell lunge can improve your sports performance.

Primary muscles worked:  Quads, Glutes

Synergist Muscles:  Hamstrings

Mechanics:  Compound

Equipment:  Barbell

How to perform the exercise:  To begin the barbell lunge, the athlete should place the barbell across the back. The athlete should make a big chest bringing the shoulder blades back together. This will create a groove along the back that the barbell will sit safely. The athlete should also utilize an overhand grip on the bar to ensure proper balance and support of the weight. Once the athlete has been set up with the barbell, they can begin the actual lifting portion of the lift. The athlete should take an exaggerated step forward and firmly plant the front foot. Once the front foot has been planted, the athlete should drop their back knee towards the ground. This back knee should not touch the ground but come about one to two inches front it. The knee and ankle of the front foot should stay in alignment as the athlete lowers their back knee down. It is important for the athlete to make sure that their front knee does not extend past their ankle. After the back knee has gotten close to the ground, the athlete will push through the the front foot trying to bring the front leg in to full extension. During this motion, the athlete should allow their back leg to follow through so that it lands right beside the front foot. The athlete will then step forward with the previous back leg and continuing to alternate which leg steps forward until the desired number of reps is reached.

Spotting the exercise:  The spotter for the walking barbell lunge should walk behind the athlete, making sure the athlete maintains proper balance throughout the exercise. If the athlete becomes stuck in the bottom position or begins to lose balance, the spotter should brace the athlete's core by wrapping one arm around the abdomen and pushing up on the athlete's back. This assistance will help the athlete return to the upright position. When the athlete has finished the exercise, the spotter should assist the athlete with returning the weight back to the rack.

Sport specific application:  The walking barbell lunge from a sports specific standpoint can seen as a variation of running. The barbell walking lunge develops superior strength, balance, coordination, and power throughout the entire leg. It requires all muscles in the leg to work simultaneously. This is great for developing increases in speed, quickness, and agility because the body can greater control the movements its making.