Farmers Walk

Target muscle

Quads

Also works

Calves, forearms, core

Equipment

Dumbbell

Body part

Upper legs

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.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the quads. The calves, forearms and core work as secondary muscles. See all quad exercises or every dumbbell exercise.