GymPlan AIYoke Walk
Yoke Walk is an intermediate compound strongman that mainly works your quads, with help from your abs, abductors (outer hips), adductors (inner thighs), calves, glutes, hamstrings and lower back.
How to do the yoke walk
- The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
- Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels.
- Begin walking as quickly as possible using short, quick steps. You may hold the side posts of the yoke to help steady it and hold it in position. Continue for the given distance as fast as possible, usually 75-100 feet.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialYoke Walk alternatives
Exercises that train the same main muscle.
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Sled PushOther · BeginnerFAQ
What muscles does the yoke walk work?
It mainly works your quads; your abs, abductors (outer hips), adductors (inner thighs), calves, glutes, hamstrings and lower back assist.
How many sets and reps of yoke walk should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the yoke walk good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.