Skip to content
The One Workout
ExercisesSign inStart free
Exercise library

Barbell Walking Lunge

Quads · Lunge

Generic lunge demo. Follow the steps below for this exact exercise.

LungeCompoundOne side at a time

Walking lunges with a barbell on your back, a heavy single-leg builder for experienced lifters.

Difficulty
Hard
Tracking
Measured in reps

Muscles worked

QuadsGlutesCoreHamstrings

Equipment

Barbell

How to do it

  1. Set a barbell across your upper back as you would for a squat and step out of the rack.
  2. Brace your core, then step forward into a lunge until both knees reach about 90 degrees.
  3. Drive through the front foot to stand and bring the back foot through into the next step.
  4. Continue for the set number of steps, keeping your torso tall.

Coaching cues

  • Learn the movement with dumbbells first, the bar on your back is much less forgiving.
  • Stop the set as soon as your steps start to wobble rather than pushing through.