Walking Barbell Lunge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Unilateral)
Required Equipment
Barbell
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Walking Barbell Lunge is an effective lower body exercise that primarily targets the quadriceps while engaging multiple muscle groups for a full-body workout. This movement also activates the abs, adductors, calves, glutes, hamstrings, shoulders, traps, and upper back as stabilizers throughout the exercise. By holding a barbell across the shoulders, the exercise challenges balance, coordination, and core stability while strengthening the legs and improving functional movement. It requires a barbell for resistance and involves taking a step forward into a lunge, alternating legs as you move, making it an excellent choice for enhancing lower body strength, endurance, and stability.
How to Perform
Start by positioning your feet hip-width apart with the barbell resting comfortably on your upper traps. Keep your chest tall and your core engaged for stability.
Take a step forward with one leg, keeping your posture straight and your knees aligned with your toes.
As you step forward, bend both knees to lower your body. Ensure that the back knee approaches the floor while the front knee stays in line with your ankle.
Lower your body until the back knee almost touches the ground, maintaining control and proper form throughout the movement.
Push through the front foot to extend the knee and drive your body back up to the standing position, returning to the starting stance.
Repeat the movement on the opposite leg, alternating legs with each repetition to maintain balance and engagement.
Perform the exercise for the desired number of repetitions, ensuring smooth, controlled movements and keeping your form consistent for each set.
Tips
Before progressing to the elevated version of the Walking Barbell Lunge, ensure you have mastered the bodyweight version. Adding more range of motion without the necessary motor control can lead to improper form and potential injury. Focus on perfecting the basics before advancing.
Walking lunges are considered a more advanced exercise. They require adequate hip and core stability. It's essential to develop strength and control through various single-leg exercises before attempting them. A typical progression for single-leg movements may look like this:
Step Up
Split Squat (Front Foot Elevated)
Reverse Lunge (Front Foot Elevated)
Single Leg Squat to Bench
Lateral Lunge
Bulgarian/Rear Foot Elevated Split Squat (RFESS)
Single Leg Squat From Bench
Walking Lunge
Forward Lunge
Single Leg Skater Squat
Pistol Squat
Don’t rush through the progression. Earn the right to progress by mastering each step to build a solid foundation.
When driving back to the starting position, avoid leading with your shoulders or arching your spine. Instead, focus on pushing through your lower body, engaging your glutes and quads to move efficiently.
At the lowest point of the lunge, both knees should form 90-degree angles, with the back knee just hovering above the floor.
To target the quads more during lunges, take a smaller step and push up through the ball of your foot.
To emphasize the glutes and hamstrings, take a slightly longer step and drive up through the heel of your foot. This adjustment helps shift the focus to the posterior chain.
Ensure consistent form and control throughout each repetition to avoid unnecessary strain and maximize the benefits of the exercise.
How Not to Perform
Avoid Arching Your Back: Do not overextend or arch your lower back when pushing up from the lunge position. Keep your core engaged to maintain a neutral spine and prevent strain on your lower back.
Don’t Allow Your Knees to Collapse Inward: As you step forward, ensure that your front knee tracks in line with your toes. Do not let your knees cave inward, as this can lead to knee injuries and reduces the effectiveness of the exercise.
Don’t Use Momentum: Avoid swinging your body or using momentum to drive yourself up. Focus on slow, controlled movements to engage the target muscles and prevent energy from being wasted.
Don’t Step Too Far Forward: Taking an overly long step can put unnecessary stress on the knee and hip joint. Keep your step at a moderate distance that allows for proper knee alignment and depth of the lunge.
Avoid Hyperextending Your Front Knee: Do not allow your front knee to extend past your toes, as this can place excessive strain on the joint. Ensure the knee stays directly above the ankle to maintain proper form.
Don’t Lean Forward: Avoid leaning your upper body forward or letting your shoulders round. Maintain an upright posture throughout the movement to prevent undue strain on your back and shoulders.
Avoid Letting the Back Knee Touch the Ground Too Hard: When lowering your body, do not slam your back knee onto the floor. Instead, lower yourself gently and with control, ensuring your body stays stable.
Don’t Forget to Engage Your Core: Ensure your core is activated throughout the exercise to maintain balance and stability. A weak core can cause you to lose form and waste energy.
Avoid Shifting Weight to the Back Leg: Make sure most of the force is generated by your front leg, especially your front heel. Shifting too much weight onto your back leg can decrease the emphasis on the quads and glutes.
Don’t Rush the Movement: Take your time with each repetition. Rushing can compromise your form and reduce the exercise's effectiveness. Slow, controlled movements will better engage the target muscles and prevent injury.
Don’t Neglect Foot Position: Ensure your foot is flat and firmly planted on the ground, especially the front foot. Avoid letting the heel lift off the floor as this can reduce stability and focus on the quads.
Avoid Excessive Straining in the Shoulders: When holding the barbell, don’t let your shoulders shrug or strain. Keep your traps relaxed and the barbell securely resting on your upper back to avoid unnecessary tension.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
