Dumbbell Walking Lunge

How to do the Dumbbell Walking Lunge

The walking lunge strings lunges together as you travel forward with a dumbbell in each hand. It works the quads and glutes one leg at a time and adds a balance and coordination challenge that standing lunges do not.

Set up

1. 1Hold a dumbbell in each hand at your sides and stand tall at one end of a clear path.
2. 2Keep your feet about hip width apart, as if standing on two separate tracks.

The movement

1. 1Take a long step forward and lower your back knee toward the floor.
2. 2Descend until both knees are bent to roughly 90 degrees.
3. 3Push through your front foot and bring your back leg through into the next step.
4. 4Keep alternating legs for the set distance or rep count.

Cues

• Long stride
• Drive through the front heel
• Stay tall
• Step, do not fall

Common mistakes

Steps too short, so the front heel lifts.

Lengthen your stride until your front foot stays flat at the bottom.

Walking on a tightrope.

Keep your feet hip width apart side to side for a stable base.

Slamming the back knee into the floor.

Control the descent so the knee lightly touches or hovers above the ground.

Also works: Adductors, Hamstrings, Glute medius, Calves, Core

Sets and reps

• For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
• For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
• Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

• Dumbbell Only · LowerReps per leg.3×12 @ RPE 8
• Fat-Loss Conditioning · Circuit BReps per leg.4×12 @ RPE 7

Variations

The same movement with other equipment or a different angle.

• Dumbbell Walking Lunge DeficitDumbbell
• Barbell Walking LungeBarbell
• Walking LungeBodyweight

Alternatives

Other exercises for the quads, for when the dumbbell is taken or you want a change.

• ATG Split SquatBodyweight
• Backward Sled DragSled
• Band SquatResistance band
• Barbell Anderson SquatBarbell
• Barbell Back SquatBarbell
• Barbell Box SquatBarbell
• Barbell Bulgarian Split SquatBarbell
• Barbell Cyclist SquatBarbell

Questions

What muscles does the Dumbbell Walking Lunge work?

The Dumbbell Walking Lunge mainly works the quads and glutes.

What equipment do you need for the Dumbbell Walking Lunge?

A dumbbell.

How many sets and reps of the Dumbbell Walking Lunge?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Walking Lunge?

ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.