When it comes to discussing underrated exercises, there aren’t many that come close to that of the Farmer’s Walk. This exercise is simply incredible, yet it is massively underappreciated and underused in gyms up and down the country. It is for these reasons that FitnessBeans have decided to give it the exposure it deserves and dedicate an entire article to it.

So what is the Farmer’s Walk? Quite simply, this is one of the most simple yet most challenging exercises out there and simultaneously works most of your major target muscles. Before we go any further let us take a quick look at what’s expected of you during this exercise:

The Farmer’s Walk Exercise Video

Simple right? All you have to do is grasp two heavy dumbbells, one in each hand, and walk a set distance for repetitions or walk for as long as you possibly can until your muscles fatigue. Throughout the exercise you are required to maintain strict form and a neutral posture.

If you’ve ever heard the expression of ‘killing two birds with one stone’ then this exercise defines ‘killing four or five birds with one stone’! It really is that good and that effective. So what muscle regions are targeted with the Farmer’s Walk exercise?

Muscles Targetted During The Farmer’s Walk

Due to the walking requirement of this exercise, legs are an obvious muscle region. Not only are your legs required to move but they are also required to shift resistance. As a result your quadriceps, hamstrings, gluteals and calf muscles play an essential role throughout.


Moving steadily up the body, the next major muscle region is your core stability and abdominals. These remain rigid to provide a chain between the upper and lower body and ensure that the movement remains efficient and effective throughout without energy loss.

Back And Shoulders:

The requirement to hold and maintain heavy resistance in each arm throughout the exercise places particular emphasis on the back and shoulder region. They contract and work together to ensure the resistance does not swing and remains stable.


Last but by no means least we come to the arm region. The muscles throughout the arm are intensively required from the forearms to the triceps and biceps region, with the forearms maintaining grip strength whilst the triceps and biceps stabilise the entire arm.

Final Word

The Farmer’s Walk really is the ultimate exercise and brings about muscular activity from the upper and lower body as well as the interlinking core and abdominal strength. This exercise can be worked to failure or as demonstrated in the video where repetitions are performed. Always choose a resistance which will test you but also allow good form to be maintained throughout.

With all this in mind, why not pick up a couple of dumbbells today and walk yourself to a better and stronger physique.