What muscles does the Barbell Walking Lunge work?

The Barbell Walking Lunge mainly works the quads and glutes.

How many sets and reps of the Barbell Walking Lunge?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Barbell Walking Lunge?

ATG Split Squat, Backward Sled Drag, Band Squat and Belt Squat work the same main muscle.

Barbell Walking Lunge

Step forward into a lunge until the back knee nears the floor, then drive through the front heel into the next step.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes
Equipment: Barbell
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

Glutes & Posterior Chain · Hip Thrust FocusReps per leg.3×12 @ RPE 8
Powerbuilding Hybrid · Overhead + AccessoriesReps per leg.3×10 @ RPE 8
Push / Pull / Legs · Legs (volume)Reps per leg.3×10 @ RPE 8

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the quads, for when the barbell is taken or you want a change.

Questions

What muscles does the Barbell Walking Lunge work?: The Barbell Walking Lunge mainly works the quads and glutes.
What equipment do you need for the Barbell Walking Lunge?: A barbell.
How many sets and reps of the Barbell Walking Lunge?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Barbell Walking Lunge?: ATG Split Squat, Backward Sled Drag, Band Squat and Belt Squat work the same main muscle.

Program it for your clients

Coaches add the Barbell Walking Lunge to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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