Dumbbell Walking Lunge Exercise Guide
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.
How to do Dumbbell Walking Lunge
Stay holding dumbbells clenched on hands.
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.
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.
Learn how to do dumbbell walking lunge from this step-by-step illustrations:
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:
- Hip Adductors
Frequently Asked Questions
Training, Progressions and Regressions
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Standards and Averages
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|Type(s)||Strength, Compound, Aerobic, Cardio, Endurance|
|Muscles Worked||Biceps Femoris, Quadriceps, Gluteus, Soleus, Hip Abductors|
|Difficulty Level(s)||Moderate, Simple|
|Location||At Gym, At Home, Outdoor|
|Target muscle(s)||Hamstrings, Quadriceps, Glutes|
|Synergyst muscle(s)||Soleus, Hip Adductors|