TETSUBarbell Squat (On Knees) vs Farmers Walk
The Barbell Squat (On Knees) and the Farmers Walk both train the quads as their primary muscle. The Barbell Squat (On Knees) uses a barbell while the Farmers Walk uses a dumbbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Squat (On Knees) | Farmers Walk | |
|---|---|---|
| Primary muscle | quads | quads |
| Body part | upper legs | upper legs |
| Supporting muscles | glutes, hamstrings and calves | calves, forearms and core |
| Equipment | barbell | dumbbell |
| Steps in our guide | 6 | 5 |
How each one starts
Barbell Squat (On Knees) — first steps
- Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.
- Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.
Farmers Walk — first steps
- Stand up straight with a dumbbell in each hand, palms facing your sides.
- Keep your back straight and your shoulders back.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Squat (On Knees) lets you load the heaviest weights and progress in small, steady jumps. The Farmers Walk works each side independently and demands more stabilizer control. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the quads adapting.
Full form guides
Common questions
Is the Barbell Squat (On Knees) better than the Farmers Walk?
Neither is universally better — both train the quads as the primary mover. The Barbell Squat (On Knees) lets you load the heaviest weights and progress in small, steady jumps, while the Farmers Walk works each side independently and demands more stabilizer control. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Squat (On Knees) and the Farmers Walk in the same program?
Yes, but usually not in the same session — they overlap heavily on the quads. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Squat (On Knees) and the Farmers Walk work the same muscles?
The primary muscle is the same: the quads. Supporting muscles differ slightly — glutes, hamstrings and calves for the Barbell Squat (On Knees) versus calves, forearms and core for the Farmers Walk.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.