Barbell Lunge Walk

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The barbell lunge walk workout engages the Quads and Glutes, using a barbell for resistance.

The barbell adds intensity to the exercise, without overstating its effect on secondary muscles.

Stand with your feet shoulder-width apart and your toes pointing forward.
Hold the barbell across your upper back, resting it on your shoulders.
Step forward with your right foot, taking a long stride while keeping your upper body upright.
Bend both knees to lower your body until your right thigh is parallel to the floor.
Push through your right heel to return to the starting position, then repeat the movement with your left leg.

Start with a light barbell to get comfortable with the movement and avoid straining your muscles.
Keep your chest up and shoulders back throughout the exercise to engage your quads and glutes effectively.
Take a long step forward, ensuring your knee doesn’t go past your toes, to activate your quads and protect your joints.
Lower your back knee towards the ground, aiming for a 90-degree angle, to engage your glutes and improve your lunge form.
Push through your front heel to stand back up, focusing on engaging your quads and glutes to power the movement.
Take small steps to maintain stability and control, especially if you’re new to the barbell lunge walk.
Gradually increase the weight of the barbell as you become more comfortable and confident with your form.