Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Barbell Walking Lunge

IntermediateStrengthTier T3

You stand tall with a barbell resting across your upper back. You step forward with your right leg and bend both knees to lower your hips. Then you push through your front foot to stand and step forward with your left leg.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing tall with her feet together, a barbell resting across her upper back.

    Step 1 of 5

    Stand tall with your feet together and a barbell resting across your upper back, gripping the bar wide with both hands.

  2. The same woman, now in a forward lunge with her right leg stepped ahead and her left knee lowered near the floor.

    Step 2 of 5

    Step forward with your right leg and bend both knees to lower your hips until your rear knee nearly touches the ground, keeping your front knee above your front foot.

  3. The same woman, now risen back up to a tall standing position with her right leg still forward and her left leg trailing.

    Step 3 of 5

    Drive through your right heel and extend both knees to rise back up to a tall split stance, keeping the barbell steady across your upper back.

  4. The same woman balanced on her right leg, her left leg swinging forward through the air past it.

    Step 4 of 5

    Step forward with your left leg, swinging it through past your right leg to begin the next lunge on the opposite side.

  5. A woman standing tall with her feet together, a barbell resting across her upper back.

    Step 5 of 5

    Stand tall with your feet together and a barbell resting across your upper back, gripping the bar wide with both hands.

Breathing

  • Breathe naturally throughout the stepping and lunging.

Safety Information

Perform this on a flat, clear, non-slip floor with enough open space ahead of and behind you for several full lunge strides, since a barbell-loaded traveling lunge needs room to move safely from start to finish. Keep your front knee tracking over your front foot and above your toes throughout the descent, rather than letting it drift forward past the foot or cave inward. Stop and rerack the barbell if you feel sharp pain in your knees, hips, or lower back, or if you lose your balance while stepping the trailing leg through between lunges. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.