Barbell Walking Lunge
A beginner compound strength exercise that works the quads, using a barbell.
Starting position
End position
How to Do Barbell Walking Lunge
- Begin standing with your feet shoulder width apart and a barbell across your upper back.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.
Muscles Worked
Alternatives to Barbell Walking Lunge
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Barbell Lunge
An intermediate compound strength exercise that works the quads, using a barbell.
-
2
Barbell Squat
A beginner compound strength exercise that works the quads, using a barbell.
-
3
Barbell Side Split Squat
A beginner compound strength exercise that works the quads, using a barbell.
-
4
Dumbbell Rear Lunge
An intermediate compound strength exercise that works the quads, using dumbbells.
-
5
Lunge Sprint
An intermediate compound strength exercise that works the quads, using a machine.
-
6
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
-
7
Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
-
8
Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
-
9
Barbell Step Ups
An intermediate compound strength exercise that works the quads, using a barbell.
-
10
Chair Squat
A beginner compound strength exercise that works the quads, using a machine.
Frequently Asked Questions
What muscles do barbell walking lunge work?
Barbell Walking Lunge primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for barbell walking lunge?
Barbell Walking Lunge uses barbell.
Barbell Walking Lunge: is it suitable for beginners?
Yes. Barbell Walking Lunge is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of barbell walking lunge?
Barbell Lunge, Barbell Squat, Barbell Side Split Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my barbell walking lunge reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; barbell walking lunge can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Barbell Walking Lunge with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.