Barbell Walking Lunge

How to do it

1. 01Begin standing with your feet shoulder width apart and a barbell across your upper back.
2. 02Step 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.
3. 03Drive through the heel of your lead foot and extend both knees to raise yourself back up.
4. 04Step forward with your rear foot, repeating the lunge on the opposite leg.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.