Start
End
LegsBeginnerBarbell
Barbell Walking Lunge
طعن متحرك بالبار
Target Muscles
QuadsCalvesGlutesHamstrings
Blue = primary · Gray = secondary
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- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
