How to do the Dumbbell Walking Lunge
- Take a controlled step forward while holding the dumbbells at your sides.
- Lower your rear knee toward the floor with the front foot planted.
- Rise through the lead leg before stepping into the next lunge.
Common mistakes
- Crossing one foot in front of the other as you advance.
- Taking a step so long that you cannot rise without rocking.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Dumbbell Reverse Lunge · Dumbbells
- Split Squat · Bodyweight
- Barbell Reverse Lunge · Barbell
Frequently asked questions
What muscles does the Dumbbell Walking Lunge work?
Primary muscle group: Quads. Secondary muscles: glutes, adductors, forearms.
How many reps should I do for the Dumbbell Walking Lunge?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Dumbbell Walking Lunge?
Compare the setup and equipment for these alternatives: Dumbbell Reverse Lunge, Split Squat, Barbell Reverse Lunge.