Walking Lunge (Dumbbell): how to do it and muscles worked
The walking lunge (dumbbell) mainly works your quadriceps and glutes. You need dumbbells.
Muscles worked
Main
How to do the walking lunge (dumbbell)
- 1
Stand tall holding a dumbbell in each hand at your sides. Keep your shoulders back and your core braced.
- 2
Step forward with one leg and lower until both knees are bent to about 90 degrees, back knee hovering above the floor. Push off your front foot and step through to the next lunge.
- 3
Take about 2 seconds to lower and breathe out as you rise. Keep your torso upright and your steps long enough to keep your front shin vertical.
Form tip: Do not let your front knee collapse inward or your steps be too short; reduce the weight if you wobble.
Common questions
- Which muscles does the walking lunge (dumbbell) work?
- The walking lunge (dumbbell) mainly works your quadriceps and glutes.
- What equipment do I need for the walking lunge (dumbbell)?
- You need dumbbells.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the walking lunge (dumbbell) in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More quadriceps exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.