Dumbbell Walking Lunge

Description

The dumbbell walking lunge is a single-leg compound exercise where you walk forward continuously, alternating lunge steps with a dumbbell in each hand. The continuous walking pattern keeps tension on the working legs throughout the set and builds tremendous quad and glute size, conditioning, and balance. It is a brutal but highly effective leg-day staple.

Muscle Group

Glutes, Quadriceps, Thighs

Equipment Required

Dumbbell

Dumbbell Walking Lunge Instructions

Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides. You will need open floor space ahead of you.
Pull your shoulders back and brace your core. Keep your chest tall throughout.
Step your right foot forward roughly two to three feet into a lunge stance.
Lower your back (left) knee toward the floor by bending both knees together. Descend until your back knee is just above the floor.
Drive through your front (right) foot and step your back (left) foot forward — past the right foot — directly into the next lunge.
Lower again, this time with your left leg in front. Continue alternating, walking forward with each lunge step.
Keep your torso upright and core braced the entire time. Do not lean forward or look down.
Walk for the desired number of total steps (e.g., 20 = 10 per leg).