Barbell Walking Lunge

Differentiation: Mechanics

This variation of a Lunge is similar to a normal lunge where you remain in one spot, but it differs slightly. When performing this exercise - a Barbell Walking Lunge - | you move forward across a distance. Moving forces your body to do double the work. You also use an Olympic bar for this exercise. The Olympic bar has a wide weight distribution. This weight distribution targets and develops your outer quadriceps.

Starting Position

To get into starting position, do this...

1) Locate a squat rack to help you get the Olympic bar on and off your shoulders.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Set the Olympic bar onto the rack's pegs at neck height.

4) Load plates onto the Olympic Bar.

5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) As an option, we recommend wrapping a barbell squat pad around the bar to protect your neck.

7) Stand inside the rack with your back facing the bar.

8) Center the bar across the back of your shoulders and just below your neck.

9) Grasp the bar with your hands shoulder-width apart - with your palms facing forward.

10) Use your legs to push the bar upward. Then move the bar off of the rack and straighten your torso...

11) ...and use your hands to stabilize the balance of the bar.

12) Place your feet shoulder-width apart.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Step forward with one foot

3) ...and exhale as you gradually bend your knee to lower your upper body toward the floor.

4) ...until the upper and lower portions of your supporting leg form a 90-degree angle.

5) ...and the opposite knee nearly touches the floor

6) This is the ending position.

7) Hold this position for a count of one second.

8) Gradually inhale as you push up with the forward foot

9) ...until you are again standing.

10) Place most of your body weight on the heel of your supporting leg.

11) Step back so your feet are again parallel.

12) Repeat the motion, using the opposite foot and leg.

13) Continue reps until you have completed a full set, alternating legs for each rep.

Proper Form

Pay special attention to following proper form by...

Avoid allowing the knee of your supporting leg to flare outward.

Be sure the quad of your forward leg becomes parallel to the floor to properly concentrate the effort in your quads.

Keep your other leg's knee slightly off the floor.

Keep your head and upper body vertical and focus on keeping your balance.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Focus on keeping your balance.

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