Legs / Beginner / Compound (multi-joint)

Barbell Walking Lunge

A barbell exercise for the quads, with the calves, glutes and hamstrings assisting.

At a glance

Loads the knee. Use a load you can control and skip it if it causes pain.

Begin standing with your feet shoulder width apart and a barbell across your upper back.
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.
Drive through the heel of your lead foot and extend both knees to raise yourself back up.
Step forward with your rear foot, repeating the lunge on the opposite leg.

✗ Stepping onto a tightrope (feet in one line).
Why it hurts: A narrow base makes you wobble and lets the front knee collapse inward, straining the knee and hip.
✓ Instead: Step as if on train tracks, feet about hip-width apart side to side.
✗ Front knee caves in or the heel lifts.
Why it hurts: The knee takes rotational load and the patellar tendon is overloaded.
✓ Instead: Keep the front foot flat and the knee tracking over the middle toes. Take a longer step if the heel lifts.
✗ Slamming the back knee into the floor.
Why it hurts: Repeated impact bruises the kneecap and irritates the knee joint.
✓ Instead: Lower under control until the back knee hovers just above the floor.