Quads exercise
Dumbbell Walking Lunge
Walking lunges holding a dumbbell in each hand.
- Primary muscleQuads
- EquipmentDumbbells
- TypeCompound
- MovementLunge
- LevelIntermediate
- Quads
- Dumbbells
How to do the Dumbbell Walking Lunge
4 steps, in the order you do them.
- Stand tall with a dumbbell in each hand at your sides.
- Take a long step forward and lower until both knees are at about 90°, with the back knee close to the floor.
- Push through your front heel and bring your back leg forward to link into the next step.
- Move forward, alternating legs, with your torso upright.
Muscles worked
Common Dumbbell Walking Lunge mistakes
What goes wrong most often when you do the Dumbbell Walking Lunge, and how to fix it.
The dumbbells swing with every step and pull you off line.
Keep your arms still at your sides, squeeze the dumbbells and keep your shoulders down.
You push off your back leg and hop into the next step.
Shift your weight to your front foot and rise by pushing through that heel before you step forward.
You hunch over at the end of the set from the weight of the dumbbells in your hands.
If your grip or upper back gives out, use straps or lighter dumbbells and keep your chest up.
Alternatives to the Dumbbell Walking Lunge
They work the quads with other equipment, including options for training at home.
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More quads exercises
Pistol SquatQuads · Bodyweight
Dumbbell Step UpQuads · Dumbbells and bench
Reverse Barbell LungeQuads · Barbell and rack
Dumbbell LungeQuads · Dumbbells
Frequently asked questions
What muscles does the Dumbbell Walking Lunge work?
The Dumbbell Walking Lunge works mainly the quads.