Upper Legs Exercise · Dumbbell

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Farmers Walk

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.

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Category

Upper Legs

Equipment

Dumbbell

Target

Quads

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Farmers Walk

1. Stand upright holding a dumbbell in each hand with your palms turned toward your body.
2. Keep your back flat and your shoulders pulled back.
3. Walk forward using short, deliberate steps while staying tall.
4. Keep walking for the planned distance or duration.
5. When finished, come to a stop and set the dumbbells down carefully at your sides.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Farmers Walk mainly targets your Quads, with your Calves helping support the movement, along with your Forearms, Core.

More Upper Legs Exercises

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

More Quads Exercises

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

FAQ

What muscles does the Farmers Walk work?

The Farmers Walk mainly works your quads. It also helps strengthen your calves and forearms, core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Farmers Walk?

You do the Farmers Walk with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Farmers Walk?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Farmers Walk?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.