Walking Barbell Lunge

Walking Barbell Lunge Basics

Primary muscles worked: Quads, Glutes

Synergist Muscles: Hamstrings

Mechanics: Compound

Equipment: Barbell

How To Perform The Walking Barbell Lunge

• To begin the barbell lunge, place the barbell across your back. You should make a big chest bringing your shoulder blades back together. This will create a groove along your back so that the barbell will sit safely. Utilize an overhand grip on the bar to ensure proper balance and support of the weight.
• Once you have placed the barbell on your back, you can begin the actual lifting portion of the lift.
• Take an exaggerated step forward and firmly plant your front foot.
• Once your front foot has been planted, you should drop your 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 your lower your back knee down.
• After your back knee has gotten close to the ground, push through your front foot trying to bring your front leg in to full extension.
• During this motion, you should allow your back leg to follow through so that it lands right beside your front foot.
• Now, step forward with your other leg and continue to alternate steps forward until the desired number of reps is reached.

Walking Barbell Lunge Tips

• It is important that you make sure your front knee does not extend past your ankle.
• Also keep your upper body upright and straight during the lift.

Walking Barbell Lunge and Sports 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.