Dumbbell Walking Lunge

Auto-detected exercise indicatorAuto Detected
Intermediate
Home Friendly

A dynamic, unilateral leg movement using dumbbells, emphasizing the quads and glutes to build lower body strength, hypertrophy, and functional stability.

About Exercise

Equipment

Dumbbells

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Quads, Glutes

Secondary Muscles

Adductors, Abs, Lower Back

Popularity Score

8

Goals

Hypertrophy
Strength
Conditioning
Stability

Training Style

Bodybuilding
Functional Training

Setup Requirements

Requires Rack

No

Requires Bench

No

Requires Spotter

No

Space Needed

Large

Noise Level

Low

Muscle Breakdown

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

8/10

Glute Max

Hamstrings

6/10

Biceps Femoris, Semitendinosus

Adductors

4/10

Adductor Magnus

Abs

3/10

Rectus Abdominis, Transverse Abdominis

Lower Back

3/10

Erector Spinae

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds • Shorter rests for conditioning; longer for heavy strength focus.

How to Perform

Stand tall holding a dumbbell in each hand, arms extended straight down at your sides. Maintain a neutral spine and brace your core before initiating the first step.

  1. Take a long step forward with one leg, keeping your torso upright and stable.
  2. Lower your hips until both knees are bent near 90 degrees.
  3. Ensure the front knee tracks over the ankle, avoiding inward collapse.
  4. Push off forcefully with the front foot to drive your body forward.
  5. Bring your trail leg forward to immediately step into the next lunge, alternating legs.
  6. Continue walking forward, maintaining control and balance with each transition.

Coaching Tips

Form Cues

  • Step long and stable.
  • Torso straight up.
  • Knee over ankle.
  • Push off the front heel.
  • Control the descent.

Breathing

Inhale during the downward (eccentric) phase of the lunge; exhale forcefully as you drive up and forward. Brace your core throughout the movement.

Tempo

2-0-1

Range of Motion

Lower until the back knee is just above the ground and the front thigh is parallel to the floor. The chest must remain vertical.

Safety

Safety Notes

  • Stop immediately if acute knee pain occurs.
  • Control the weight; do not let it swing or compromise posture.
  • Ensure a clear path for walking to prevent tripping.

Spotting

Not recommended; focus on controlling the weight. If stability is an issue, use lighter weights or perform stationary lunges.

Common Mistakes

  • Front knee caving inward.
  • Leaning torso too far forward.
  • Not stepping far enough.
  • Slamming the back knee down.

When to Avoid

  • Acute knee pain
  • Severe balance issues
  • Recent ankle or hip surgery

Flexibility Needed

  • Adequate hip flexor mobility
  • Good ankle dorsiflexion

Build Up First

  • Competency performing stationary bodyweight lunges

Also known as

Walking Dumbbell Lunge, Dumbbell Step-Through Lunge, Alternating Walking Lunge

Found this helpful?

Share your thoughts or help us improve this guide.

Hero Image

Master your movement.

Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.

We use cookies to enhance your browsing experience, serve personalized content, and analyze our traffic. By clicking 'Accept All', you consent to our use of cookies.