Barbell Walking Lunge

Setup

1. 01Unrack a barbell across the upper back as for a back squat and step clear of the rack.
2. 02Stand tall with feet hip width apart and eyes on a point ahead.
3. 03Brace the trunk before the first step.

Execution

1. 01Take a long step forward and lower until the back knee hovers just above the floor.
2. 02Keep the front shin near vertical and the torso tall.
3. 03Drive through the front foot and bring the back leg through into the next step.
4. 04Continue alternating legs for the planned distance or rep count.

Checkpoints

• -Front knee tracks over the toes on every step.
• -Torso stays upright under the bar, not pitched forward.
• -Back knee lowers close to the floor for full depth.
• -Steps land hip-width apart, not on a tightrope.

Common mistakes

• -Taking short, choppy steps that keep the load on the front quad only.
• -Letting the front knee cave inward on the drive.
• -Slamming the back knee into the floor.
• -Losing bar position by leaning forward as fatigue builds.