PlanWorkouts

Exercise 2133 · REF qPEzJjA

Farmers Walk exercise animation

Farmers Walk

Category
Upper Legs
Equipment
Dumbbell
Target
Quads

Pick up something heavy in each hand and walk — the farmer's walk is almost embarrassingly simple, and that's exactly why it works. Grip, traps, core, and legs all have to work together just to keep you upright and moving, which is a kind of full-body demand few isolated exercises can match. It's one of the more practical strength exercises in the gym, closer to real-world carrying than most machine work.

How to Do the Farmers Walk

  1. Stand up straight with a dumbbell in each hand, palms facing your sides.
  2. Keep your back straight and your shoulders back.
  3. Take small, controlled steps forward, maintaining an upright posture.
  4. Continue walking for the desired distance or time.
  5. To finish, stop walking and carefully lower the dumbbells to your sides.

Muscles Worked

The Farmers Walk primarily targets the Quads, with Calves as the primary synergist muscle group, along with the Forearms, Core.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have dumbbell? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads

FAQ

What muscles does the Farmers Walk work?
The Farmers Walk primarily targets the quads, with the calves and forearms, core assisting.
What equipment do I need for the Farmers Walk?
The Farmers Walk is done with a dumbbell.
What's a good alternative to the Farmers Walk?
If you don't have access to a dumbbell, the All Fours Squad Stretch targets the same quads using body weight instead.