FlexFarmer's Walk
Muscles worked
- Flexor Digitorum Superficialis
- Flexor Carpi Ulnaris
- Flexor Carpi Radialis
- Trapezius Upper Fibers
- Rectus Abdominis
- Gluteus Maximus
- Gluteus Medius
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
- Gastrocnemius
- Erector Spinae
- CategoryFull Body
- Default target4 sets × 8–12 reps per side
- EquipmentDumbbells
- Movement patternCarry
- Training stylesHypertrophy, Strength
- LevelBeginner-friendly
Technique
Setup
Stand tall with a heavy dumbbell in each hand. Keep your chest up and shoulders pulled back (retracted).
Movement
Walk for a specified distance or time using short, quick steps. Maintain a perfectly upright posture.
Form Tip
Do not let the weights pull your shoulders forward or side-to-side. Squeeze your core and grip the weights as hard as possible to maximize forearm and trap activation.
Increase Difficulty
Use heavier weights or walk on your tiptoes to engage the calves.
Decrease Difficulty
Walk for shorter distances or use lighter weights.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.