Yoke Walk
How to do the Yoke Walk
- 1
The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
- 2
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.
- 3
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.
How to program the Yoke Walk
Sets and reps
As a compound movement, the Yoke Walk responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Yoke Walk is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Yoke Walk into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Yoke Walk work?
The Yoke Walk primarily targets the Quadriceps. It also recruits the Abdominals, Abductors, Adductors, Calves, Glutes, Hamstrings, Lower Back as supporting muscles.
What equipment do I need for the Yoke Walk?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Yoke Walk should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
