How to do the Dumbbell Walking Lunge
Hold a dumbbell in each hand and take a big step forward.
Lower until your back knee nearly touches the floor.
Push off your front leg and bring your back leg forward into the next step.
Keep moving forward, alternating legs, with your torso upright.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The front of your thighs straightens the knee. Squats, leg presses and lunges with deep knee bend build them; leg extensions isolate them.
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Walking Lunge doesn’t suit your gym or your joints.
Train smarter
- Bulgarian split squat form: setup, quads vs glutes, balanceBulgarian split squat form: how to find your stance, bench height, quad vs glute bias, balance tips, loading options, and how lunges compare.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
