Lunge · Coached in Recomp

Dumbbell walking lunge

The dumbbell walking lunge is a beginner lunge exercise for your quads and glutes, using dumbbells.

Main muscles
Quads, Glutes
Also works
Calves, Hamstrings
Equipment
Dumbbells
Level
Beginner
Dumbbell walking lunge, starting position
Start
Dumbbell walking lunge, end position
Finish

Setup

Stand tall with a dumbbell in each hand at your sides.

How to do it

  1. Step forward and lower until your back knee nearly touches the floor.
  2. Push through your front heel and step through into the next lunge.
  3. Keep alternating.

Coaching cues

  • Torso tall.
  • Front knee over the middle of your foot.

Common mistakes

  • Steps too short, so the knee shoots forward.
  • Wobbling: slow down.

Make it easier or harder

EasierReverse lunge HarderBulgarian split squat

Alternatives to the dumbbell walking lunge

Dumbbell hip thrust Dumbbells, Flat bench Dumbbell Romanian deadlift Dumbbells Dumbbell step-up Dumbbells, Flat bench Goblet box squat Dumbbells, Flat bench Goblet squat Dumbbells Bulgarian split squat Dumbbells, Flat bench