Farmer's Walk
How to do the Farmer's Walk with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Forearms
Abs, Glutes, Hamstrings, Lower Back, Quads, Traps
Other
How to do the 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.
Log it, see it on your body.
Every Farmer's Walk set you log feeds Ascend's anatomy heatmap, so your forearms volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Farmer's Walk fits
The Farmer's Walk shows up in training built around a specific goal. See how it fits:
More forearms exercises
Farmer's Walk: common questions
What muscles does the Farmer's Walk work?
The Farmer's Walk primarily works the Forearms. It also recruits the Abs, Glutes, Hamstrings, Lower Back, Quads and Traps as supporting muscles.
Is the Farmer's Walk suitable for beginners?
The Farmer's Walk is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
Is the Farmer's Walk a compound or isolation exercise?
The Farmer's Walk is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Farmer's Walk with correct form?
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. Follow the full step-by-step above for the complete movement.
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