Farmer’s Walk

Exercise / Full Body

How to do Farmer’s Walk

Farmers Walk

Farmer’s Walk Benefits


  • Also called the farmer’s walk or farmer’s carry, this exercise is a simple but highly effective exercise that involves carrying heavy weights in both hands while walking forward.
  • The farmer’s walk is a effective exercise for improving your grip strength and building your forearms. It also improves your overall body strength and functional fitness by strengthening your glutes, legs, back, core, and gait.
  • The farmer’s walk is a functional exercise. This full body exercise hits most of the major muscle groups while providing an great cardiovascular stimulus. This compound exercise can be incorporated into a strength training program or performed on its own as conditioning work.


Farmer’s Walk- Muscles Worked

Farmer’s walks are a compound exercise that primarily works your glutes, quads, hamstrings, as well as your traps, shoulders and arm muscles. In addition, spinal muscles, core muscles and other body muscles are involved in the movement to aid balance, support and stabilization.

Gluteus Maximus
Adductor Magnus
Stabilizers - Wrist Flexors
Stabilizers - Biceps Brachii
Stabilizers - Triceps Brachii
Stabilizers - Trapezius
Stabilizers - Deltoids
Stabilizers - Levator Scapulae
Stabilizers - Rhomboids
Stabilizers - Erector Spinae
Stabilizers - Rectus Abdominis
Stabilizers - Obliques
Farmer's Walk- Muscles Worked

Farmer Walk Musles Worked