Barbell Walking Lunge – Your Guide To Developing Strength And Balance

Barbell Walking Lunge absolutely is a very good physical exercise to work your Glutes. Would you want to have great technique and develop your Glutes now? Then simply try our article so that you get going now.

Barbell Walking Lunge Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary

Barbell Walking Lunge Procedure

  • Position the barbell on the back of your upper shoulders.
  • Keep your feet your hips-width apart for better balance.
  • Next, step out with one leg close to twice the length of your normal walking step.
  • Then, lunge down bending both knees close to 90°, but don’t let your back leg touch the ground.
  • Finally, press up with enough force you can step your back foot forward to a standing position.
  • Repeat with your other leg to continue your walking lunges.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Gluteus Medius
  • Gluteus Minimus
  • Levator Scapulae
  • Obliques
  • Quadratus Lumborum
  • Tibialis Anterior
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • None


When you need to have the optimal gains, you should always take advantage of these easily done tips. Similarly, when you desire to minimize your likelihood of injuries, you will ideally adopt these tips.

  • Build Your Form Before You Increase The Load. H correct form will support preventing personal injury and faltering quickly. Excellent Technique can enable you to grow muscle quickly.
  • Stay Hydrated. You will recover quicker and a great deal more energy if you intake water while exercising.
  • Ensure That You Arrange Rest Days. If you don’t want to recovery you are able to incorporate into your program with aerobic exercise. Only understand to permit your muscles to heal, healing is the only time your muscles grow.
  • Perform your major compound exercises near the beginning of your workout, after that perform isolation exercises to target single muscle groups afterward. You really want the optimum capabilities of your individual muscles whenever you do compound exercises including, bench, deadlift, and squats. Next, you want to work the muscle zones of which you identified were weak during those movements, or areas that couldn’t get worked as a result of the type of compound exercise you completed.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You want to stay clear of these very common errors to maintain nice technique and continue to develop gains. Furthermore, when you steer clear of these issues you will prevent the prospect of having to deal with injuries.

  • Avoid The Urge To Skip Out On Recovery Times. Over-training might actually make you less strong in lieu bigger.
  • You’ll Do Better To Not Omit Your Cooldown. You can reduce your recuperation time frame and help reduce soreness if you accomplish a proper cool down.
  • You Don’t Want To Trai Alone. Your workout partner are generally an amazing motivator. Your training partner can certainly even be helpful spotter.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Walking Lunge Recap

Finally you should certainly complete barbell walking lunge thoroughly. So now use barbell walking lunge as a piece of your regular exercise program to build your Glutes.

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