Barbell Walking Lunge

Lunges could be considered squats on one leg. Like the squat, it is a compound exercise that involves multiple joints. However, during lunges you barely need to lean forward from the hips. As a result, the lower back, glutes, and hamstrings work relatively less hard, while more emphasis is placed on the quadriceps.

Lunges can be performed in several ways. In this familiar variation, you step forward with each step.

Barbell walking lunge execution

1
Place the barbell with the selected weight in the squat rack hooks (secure the plates). Choose a height that allows you to step out easily with the weight (approximately level with the bottom of the chest; see 'Safety!').
2
Step under the barbell and place it across your upper back or at neck level (see below).
3
Make sure you are positioned exactly in the middle of the barbell. Place your head in the center and position your hands evenly on the barbell (by looking at the markings on the barbell).
4
Stand with your feet approximately shoulder-width apart.
5
Push yourself upward to lift the barbell out of the hooks and carefully move into the starting position by facing the open space.
6
Take a fairly large step forward and lower yourself until your rear knee almost touches the ground. With the correct step length, both knees end at a 90-degree angle. Keep your feet shoulder-width apart for sufficient balance. A common mistake is placing the feet almost in line with each other. Then the exercise not only resembles tightrope walking, but also feels that way.
7
Push yourself upward by driving straight up through your front leg and bringing the rear leg forward. Try to push forward as little as possible from the rear leg.
8
Repeat with the other leg.

Barbell walking lunges

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdominals:

Rectus abdominis (straight abdominal muscle)
External oblique (external abdominal oblique)
Internal oblique (internal abdominal oblique)
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Barbell walking lunge technique

Safety

Make sure the plates are secured.
Do not place the hooks supporting the barbell too high. On a final heavy repetition, you should not have to stand fully upright to return the barbell to them.
The lunge may require considerable practice in terms of execution and balance. Therefore, build up the weight gradually and first practice without additional weight. Also remember that during walking lunges you have no opportunity to place the barbell down on a resting point along the way.

Technical execution

As mentioned, lunges can be performed in several ways. A practical disadvantage of walking lunges is that you need open space. You can avoid this by stepping forward and back in place, but this places even more stress on the knee joint than standing up and stepping forward. It forces you to work more from the ball of the foot instead of pushing through the heels.

Reverse lunges are performed less often, but may deserve preference more often.