Back to Exercises
StrongmanIntermediate
Yoke Walk
Equipment
Other
Target Muscles
Quadriceps
Category
Strongman
Muscle Group
Legs
Mechanics
compound
Target Muscles
Quadriceps
Secondary Muscles
AbdominalsAbductorsAdductorsCalvesGlutesHamstringsLower back
Breathing
Exhale during the exertion phase of the movement, inhale during the relaxation or lowering phase.
Common Mistakes
- •Not using the full range of motion
- •Using momentum instead of controlled muscle tension
- •Not maintaining proper form throughout the movement
Safety Tips
- •Start with a weight you can control, not your one-rep max
- •Maintain proper posture and alignment throughout the movement
- •Use a spotter or safety racks when lifting heavy
Variations
- •Slow down the eccentric phase for increased time under tension
- •Add a 1-second pause at the peak contraction
- •Perform the movement one limb at a time
Alternatives
- •Choose another exercise that targets the quadriceps
Progressions
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
Regressions
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
Beginner Tips
- •Master proper form before increasing weight
- •Focus on slow, controlled movements — don't chase speed
- •Start with 2-3 sets of 10-12 reps to build a solid foundation
Pro Tips
- Breathe deliberately — exhale during the hardest part of the movement
- Warm up with lighter sets of the same exercise to prime the nervous system
- Stay tight throughout — brace your core before every single rep