Barbell Walking Lunge

What it is

This dynamic exercise is a compound movement that challenges your lower body as you step and lunge forward. It primarily targets your quadriceps, while also engaging your glutes, hamstrings, and calves. You will perform a series of lunges while holding a barbell across your upper back. This movement improves unilateral leg strength and balance.

Technique tips

• Maintain an upright torso throughout the entire walking lunge.
• Ensure your front knee stays directly above your front foot.
• Descend until your rear knee hovers just above the ground.
• Drive powerfully through your lead heel to rise.
• Exhale as you drive up and inhale as you descend.
• Step fluidly into the next lunge without pausing.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.