The barbell walking lunge steps forward with a bar on your back: each leg works in turn and your core has to keep you balanced.
1Starting positionStart2End positionFinish
Setup
Put the bar on your upper traps as for a squat and step out to open floor. Step forward, lower until your back knee nearly touches the floor, then drive onto the front leg. Next step with the other leg.
Execution
Rack the bar across your upper back, feet shoulder-width apart.
Step forward and drop until your rear knee nearly touches the floor; torso upright, front knee over the foot.
Exhale, drive through the heel of the front foot to stand up, then step through with the rear leg and repeat on the other side.
Common mistakes
Steps too short — your front knee ends up way past your toes; take longer steps.
Torso tipping forward — chest up, back straight.
Front knee caving in — keep it in line with your foot.
Starting with a heavy bar — learn lunges with dumbbells first.
Alternatives
Equipment taken or the movement doesn't suit you — try Dumbbell Lunges, Barbell Lunges, Bulgarian Split Squat. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
