How to Do the Farmer's Walk

Intermediate · Other · Targets Forearms, Abdominals, Glutes, Hamstrings, Lower Back, Quadriceps, Traps

Farmer's Walk demonstration
💪 Forearms, Abdominals, Glutes, Hamstrings, Lower Back, Quadriceps, Traps🏋️ Other📊 Intermediate🏷️ Strongman

How to perform it

  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.

Muscles worked

The Farmer's Walk primarily targets your Forearms, with support from your Abdominals, Glutes, Hamstrings, Lower Back, Quadriceps, Traps. You'll need other.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Farmer's Walk slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.