Walking Lunge (Barbell)

A lower-body compound movement where the barbell is held across the upper back while stepping forward into lunges, alternating legs.

Instructions

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

Tips

• Maintain an upright torso throughout to keep tension on the quads and prevent excessive forward lean.
• Keep your front knee aligned over your ankle and avoid letting it cave inward.
• Take controlled steps and lower into each repetition with purpose.
• This exercise can be performed over a fixed distance to make tracking more precise.
• Proper foot placement and knee alignment are crucial for knee health and injury prevention.