Set up on the barbell rack by loading the bar and placing it on your back across your traps and shoulders. Get ready to unrack the weight and start your walking lunges. This is your starting position.
After you unrack the barbell, stand straight up for a second or two with you feet together. Then, step/lunge forward with one leg and go all the way down until your front leg is bent (at least) at a 90-degree angle. While you are doing this, your back should be straight and as vertical as possible. Once you are down, push back up as strong as you can to get back up. Once back up, lunge forward and down with your other leg.
Finally, repeat the entire movement sequence for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your back straight and vertical; head up as if looking into the horizon
Don't attempt this exercise if you are a beginner
Don't load the barbell too much for the first set until you "gauge" your strength
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This exercise is not for beginners because it requires some previous conditioning of the legs as well as the ability to safely balance oneself without tipping over to the side.
This exercise is most definitely one of the most effective exercises for building leg muscles all in one go. In other words, this is one of the most complete exercises that hits your quads, hamstrings, calves and glutes all at the same time. Thus, if you are short on time at the gym and want a great all-inclusive workout for your legs then this is the exercise you should do!