Exercise
Yoke Walk
Also known as: yoke carry, strongman yoke, yoke run
Yoke Walk is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: traps, lower back, upper abs, abductors, adductors, biceps femoris and medial gastrocnemius. Equipment: other.
EquipmentOther
TypeCompound (multi-joint)
MovementStatic hold
CategoryStrongman
Muscles worked
How to do it
- 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.
Similar exercises
Car Deadlift
Other
Vastus lateralisVastus medialisGluteus maximus
Conan's Wheel
Other
Vastus lateralisVastus medialisGluteus maximus
Rickshaw Deadlift
Other
Vastus lateralisVastus medialisGluteus maximus
Sandbag Load
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Vastus lateralisVastus medialisGluteus maximus
Sled Drag - Harness
Other
Vastus lateralisVastus medialisGluteus maximus
Sled Push
Other
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Freehand Jump Squat
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Barbell Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Cable Deadlifts
Cable
Vastus lateralisVastus medialisGluteus maximus
Kettlebell Pistol Squat
Kettlebell
Vastus medialisVastus lateralisGluteus maximus
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