How to do the Farmers Walk
Farmers Walk is a beginner multi-joint compound carrying exercise targeting the Quads in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Calves and Forearms.
Farmers Walk demonstration · © GymiaFit
Farmers Walk at a glance
- Primary muscles
- Quads
- Secondary muscles
- Calves, Forearms, Core
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound (multi-joint)
Farmers Walk step by step
- 1Stand up straight with a dumbbell in each hand, palms facing your sides.
- 2Keep your back straight and your shoulders back.
- 3Take small, controlled steps forward, maintaining an upright posture.
- 4Continue walking for the desired distance or time.
- 5To finish, stop walking and carefully lower the dumbbells to your sides.
5 free workouts use it
Farmers Walk — questions
What muscles does the Farmers Walk work?
The Farmers Walk primarily targets the Quads. It also recruits the Calves, Forearms, Core as secondary movers.
What equipment do I need for the Farmers Walk?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Farmers Walk suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Farmers Walk?
Dumbbell Goblet Squat, Dumbbell Single Leg Split Squat, Dumbbell Step-up Lunge train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Farmers Walk demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.