Farmers Walk: Muscles Worked & Technique

Farmers Walk exercise technique

Muscles Worked in Farmers Walk

Muscles worked in farmers walk

Primary muscles worked:

Secondary muscles worked:

How to Do Farmers Walk

  • Step in between two farmers walk-cases, or similar implements.
  • Inhale, lean forward and grip the handles.
  • Hold your breath, brace your core slightly, and lift the weights.
  • Look ahead, and start moving forward in small steps. Increase the stride length as you increase the speed.
  • Try to keep your body in a straight line and not lean excessively forward as you walk.
  • When you are done, lower the implements back to the ground in a controlled manner.


Farmers walk is an exercise that, in short, trains you to carry heavy things. The exercise may look simple, but actually trains large parts of your body, with a special focus on grip, shoulders, and stability in your core and hips.

>> Return to exercise directory.

Text and graphics from the StrengthLog app.