Farmer's Walk
The Farmer's Walk is a intermediate compound movement that activates 7 muscle groups simultaneously. It primarily targets the Forearms, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The forearms handles the primary load during this movement. The abdominals and glutes and hamstrings and lower back and quadriceps and traps assist as stabilizers throughout the range of motion.
How to Farmer's Walk
- 1
There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
- 2
After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- 3
Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
Similar Exercises
Frequently Asked Questions
What muscles does the Farmer's Walk work?
The Farmer's Walk primarily works the Forearms. Secondary muscles include the Abdominals, Glutes, Hamstrings, Lower Back, Quadriceps, Traps, which assist during the movement.
Is the Farmer's Walk good for beginners?
The Farmer's Walk is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Farmer's Walk?
You need other to perform the Farmer's Walk. Most commercial gyms will have this available.
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