Farmers walk
The farmer's walk is a full-body exercise that involves walking a certain distance while carrying heavy weights in each hand. It primarily targets the quads, but also engages the glutes, hamstrings, calves, forearms, shoulders, and core. This exercise is excellent for building strength, endurance, and functional fitness.
At a glance
- Area
- Upper legs
- Main muscle
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves, Forearms
- Equipment
- Dumbbell
- Level
- Intermediate
Form tips
- Keep your back straight and shoulders back.
- Engage your core throughout the exercise.
- Take steady, controlled steps.
- Choose a weight that challenges you but allows for proper form.
What to watch out for
- lower back pain
- shoulder injuries
- wrist injuries
- poor grip strength
Also known as
Camminata del contadino, farmer's carry, farmer's walk, dumbbell farmers walk, quads exercise