Legs · Barbell
Barbell Walking Lunge
How to do the barbell walking lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Set a barbell across your upper back and stand tall with feet hip-width apart. Step forward with one leg and lower your hips until both knees are bent at about 90 degrees, with the back knee hovering just above the floor. Push through your front heel to step forward into the next lunge, alternating legs while keeping your torso upright and core braced.
- 1Your front quad and glute working as you lower into each lunge
- 2Drive through the front heel to step forward into the next rep
- 3An upright torso and braced core keeping the bar steady
Common mistakes
- Don't let your front knee cave inward or shoot far past your toes
- Avoid leaning forward or rounding your back under the bar
- Don't take steps so short or long that you lose balance
Muscles worked
The barbell walking lunge mainly works the quads and glutes, with the hamstrings and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
Kovo programs the barbell walking lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.