Walking Lunge (Barbell)
Also called Barbell Walking Lunge, BB Walking Lunge
How to do it
Secure a barbell across the upper back and stand tall with clear space ahead. Step forward into a lunge, lower the rear knee toward the floor while keeping the front knee aligned, then drive through the front foot to rise and bring the trailing leg directly into the next lunge. Continue alternating with controlled steps and an upright torso.
Setup
Set the bar evenly across the upper back with hands balanced and torso braced. Use a clear level lane, stand with hips square, feet around hip width, and take steps long enough for the front foot to stay flat.
Where you should feel it
Through the quads and glutes of each lead leg, with the hamstrings and calves assisting while the core and hip stabilizers control the pelvis during each transition. Avoid wobbling or pushing off the rear toes.
When to use it
Use for loaded unilateral leg strength, coordination, and hypertrophy when adequate clear space and safe bar handling are available. Program 6-12 steps per side.