Dumbbell Walking Lunge Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Dumbbell Walking Lunge is a strength exercise that works your hamstrings, quadriceps and glutes.

Dumbbell Walking Lunge is a great moderate move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs.

It requires dumbbells to do.

Dumbbell Walking Lunge

How to do Dumbbell Walking Lunge

Setup

Stay holding dumbbells clenched on hands.

Exercise

Step forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Stand on forward leg with assistance of rear leg. Lunge forward with opposite leg. Repeat by alternating lunge with opposite legs.

Tips

  • Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps. Tibialis Anterior is exercised eccentrically during landing on heel.

  • Take a large enough step for both of your knees to bend to 90 degrees.

Illustrated Guide

Learn how to do dumbbell walking lunge from this step-by-step illustrations:

Dumbbell Walking Lunge 1
Dumbbell Walking Lunge 2
Dumbbell Walking Lunge 3
Dumbbell Walking Lunge 4
Dumbbell Walking Lunge 5
Dumbbell Walking Lunge 6
Dumbbell Walking Lunge 7
Dumbbell Walking Lunge 8

Muscles Worked

The muscles used for dumbbell walking lunge may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for dumbbell walking lunge are:

Primary Muscles

  • Hamstrings
  • Quadriceps
  • Glutes

Synergyst Muscles

  • Soleus
  • Hip Adductors

Frequently Asked Questions

What muscles does Dumbbell Walking Lunge work?
Dumbbell Walking Lunge works hamstrings, quadriceps, glutes.
What is Dumbbell Walking Lunge good for?
Dumbbell Walking Lunge is beneficial cellulite, for conditioning, for endurance, for weight loss, love handles, side fat, to lose fat and to strengthen. It works the best for buttocks, hips, legs, lower body and upper legs, as it works hamstrings, quadriceps, glutes. Dumbbell Walking Lunge is a great strength exercise for men, men over 50, women and women over 50.
Is Dumbbell Walking Lunge a good exercise?
Dumbbell Walking Lunge is a popular strength exercise for hamstrings, quadriceps, glutes.

Training, Progressions and Regressions

Interested in how to improve your Dumbbell Walking Lunge faster?

Dumbbell Walking Lunge Training and Progressions

Standards and Averages

Wonder how do others perform in Dumbbell Walking Lunge and how should you?

Dumbbell Walking Lunge Standards and Averages

Alternatives

Wonder how to work the same muscles with other exercises?

Dumbbell Walking Lunge Alternatives

Variations

Wonder how to make Dumbbell Walking Lunge either easier or more challenging?

Dumbbell Walking Lunge Variations

Discover more

Classification

Type(s) Strength, Compound, Aerobic, Cardio, Endurance
Muscles Worked Biceps Femoris, Quadriceps, Gluteus, Soleus, Hip Abductors
Difficulty Level(s) Moderate, Simple
Equipment Dumbbells
Location At Gym, At Home, Outdoor
Major Exercise Lunge

Muscles Worked

Target muscle(s) Hamstrings, Quadriceps, Glutes
Synergyst muscle(s) Soleus, Hip Adductors

Related exercises

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