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Dumbbell Walking Lunges 7s · no sound

Dumbbell Walking Lunges

Forward-stepping lunges with a dumbbell in each hand, walking the stance instead of resetting in place.

Primary muscle
Quads
Equipment
Dumbbell
Difficulty
Advanced
Movement
Lunge
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How to do it

  1. Stand tall with a dumbbell hanging at each side and the feet about hip-width apart.
  2. Step forward with one leg and bend both knees until the back knee is close to the floor.
  3. Keep the front shin roughly vertical and the torso upright over the hips.
  4. Drive through the front foot to stand, then bring the trail leg through into the next step.
  5. Alternate legs and keep walking forward for the set.
  6. Do not let the dumbbells swing or the front knee collapse inward.

Common mistakes

  • Taking a stride so short that the front knee shoots past the toes.
  • Leaning the trunk forward and leading the stand with the shoulders.
  • Letting the back knee slam the floor instead of stopping just above it.
  • Rushing the walk so the hips never settle at the bottom of each lunge.

Muscles worked

Primary
Quads
Secondary
AbsAdductorsCalvesGlutesHamstrings

Same movement, other equipment

Barbell Walking Lunge Advanced Barbell Walking Lunge Quads Barbell Kettlebell Walking Lunges Advanced Kettlebell Walking Lunges Quads Kettlebell Barbell Front Rack Step Up Knee Drive Intermediate Barbell Front Rack Step Up Knee Drive Quads Barbell Barbell Lunge Intermediate Barbell Lunge Quads Barbell

Similar exercises

Dumbbell Alternating Forward Lunge Intermediate Dumbbell Alternating Forward Lunge Glutes Dumbbell Dumbbell Goblet Bulgarian Split Squat Intermediate Dumbbell Goblet Bulgarian Split Squat Glutes Dumbbell Dumbbell Goblet Forward Lunge Beginner Dumbbell Goblet Forward Lunge Glutes Dumbbell Dumbbell Goblet Reverse Lunge Beginner Dumbbell Goblet Reverse Lunge Glutes Dumbbell Dumbbell Goblet Split Squat Beginner Dumbbell Goblet Split Squat Glutes Dumbbell

Good to know

What muscles does the Dumbbell Walking Lunges work?
Mainly the quads. It also works the abs, adductors, calves, glutes and hamstrings.
What equipment do you need for the Dumbbell Walking Lunges?
It uses dumbbells. Without it, the Barbell Walking Lunge and the Kettlebell Walking Lunges train the same muscles the same way.
Is the Dumbbell Walking Lunges good for beginners?
GymVim rates it advanced. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Reverse Lunge.

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