HomeExercise LibraryHow To: Dumbbell Walking Lunges

How To: Dumbbell Walking Lunges

Dumbbell Walking Lunges
The dumbbell walking lunge is an excellent exercise to obliterate the legs and build both functional size and strength.
Why don't more guys do dumbbell walking lunges? The answer is plain and simple - they suck, they're painful and the amount of effort required to lunge from one side of the gym to the other is immense.

If you're serious about building a strong lower body you'll opt to add the dumbbell walking lunge to your leg workout regime.

Movement: Compound

Targets: Quads, Hamstrings, Glutes, Calves

Required: Dumbbells

Optional: N/A

Dumbbell Walking Lunges Form:

Grasp a dumbbell in each hand down by your sides with extended arms.

Step forward with your left leg (3 feet) before lowering your upper body by bending the front knee down.

Drive through the heel to raise your body back up to the upright position, bringing your rear leg forward at the same time.

Proceed to step forward with your right leg this time, repeating the above steps.

Continue alternating legs for the desired number of repetitions.

Dunbbell Walking Lunges Variations

Foot placement and step width is everything!

Small Step Walking Lunges

Take a smaller step between each repetition on your dumbbell walking lunges to place greater emphasis on your quads while reducing emphasis on your hamstrings and glutes.

See also
How To: Seated Cable Row

Large Step Walking Lunges

Take a larger step between each repetition on your dumbbell walking lunges to place greater emphasis on your hamstrings and glutes while reducing emphasis on your quads.

Here Are The ONLY Pair of Dumbbells I'll Ever Recommend...

Bowflex SelectTech Adjustable Weights

Instead of buying multiple sets of dumbbells or messing around screwing weight plates on and off your dumbbells between sets and exercises the Bowflex adjustable dumbbell makes progressing with your routine and exercise so much easier and efficient.

Adjustable in 2.5lb increments all the way up to 52.5lbs per dumbbell, ideal for the beginner or intermediate gym-goer

You can invest in a pair of these dumbbells that'll last you forever here.

Common Dumbbell Walking Lunges Mistakes

Dropping Your Knee Onto The Ground

Your knee should come just shy of the ground on each repetition, if you're constantly dropping your back knee on the floor I recommend lowering the weight you're holding to make the exercise more manageable.

Similar & Substitute Exercises 

  • Barbell Walking Lunges
  • Leg Press
  • Goblet Squats

Any Questions Regarding Dumbbell Walking Lunges? Ask Below!

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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