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

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