TETSUFarmers Walk
The Farmers Walk is a dumbbell exercise for the upper legs that primarily targets the quads, with the calves, forearms and core assisting. Follow the 5 steps below for correct form, with an animated demonstration.
quadsupper legs
calvesforearmscore
dumbbell
How to do the Farmers Walk
- Stand up straight with a dumbbell in each hand, palms facing your sides.
- Keep your back straight and your shoulders back.
- Take small, controlled steps forward, maintaining an upright posture.
- Continue walking for the desired distance or time.
- To finish, stop walking and carefully lower the dumbbells to your sides.
Common questions
What muscles does the Farmers Walk work?
The Farmers Walk primarily targets the quads. The calves, forearms and core work as supporting muscles.
What equipment do I need for the Farmers Walk?
You need a dumbbell to perform the Farmers Walk.
How many sets and reps of the Farmers Walk should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Farmers Walk works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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