Farmers walk
Expert Advice
Keep your back straight and shoulders slightly pulled back to engage your core and traps effectively. Avoid swinging the weights or compensating with your hips.
How-to-do Steps
- Stand with your feet hip-width apart, holding a weight in each hand at your sides.
- Brace your core, look straight ahead, and start walking forward with quick, short steps.
- Keep the weights close to your sides and avoid letting them touch your thighs.
- Walk for a set distance or time, then carefully set the weights down before resting.
Track Farmers walk in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Farmers walk primarily targets the Quads, Calves, Glutes, Hamstrings, Traps, Forearms, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads10%
Calves10%
Glutes10%
Hamstrings10%
Traps25%
Forearms35%
Equipment
Weighted
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Farmers walk work?
Farmers walk primarily targets the Quads, Calves, Glutes, Hamstrings, Traps, Forearms. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Farmers walk?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Farmers walk suitable for beginners?
Farmers walk is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
