Exercise description of the walking dumbbell lunge.  Learn about the walking dumbbell lunge with video and pictures.  Also learn how the walking dumbbell lunge can improve your sports performance.

Primary muscles worked:  Quads, Glutes

Synergist Muscles:  Hamstrings

Mechanics:   Compound

Equipment:  Barbell

How to perform the exercise:  An athlete will grab a pair of dumbbells, one in each hand, with arms to the side of the body leading down to the floor. The athlete will then take one exaggerated step forward. Once that front foot is in place, the athlete will bend at both kneels lowering the body to the ground. When the back knee is about one to two inches from the ground, the athlete will push through the front foot contracting the quadriceps muscle and bringing the back foot beside the front foot. Both feet should now be together. The athlete will then repeat this process but lead with the other foot. It is important to note that the knee of the front leg should not extend beyond the toes.

Spotting the exercise:  The spotter for the walking dumbbell lunge should stand to the athlete's side throughout the lift. The key for the spotter during the walking dumbbell lunge should make sure the athlete maintains balance during the exercise. If the athlete losses balance, the spotter can assist with balance by either placing their hands on the shoulders or the athlete's hips.

Sport specific application:  The walking dumbbell lunge is very similar to the movement pattern or running. One leg extending out, planting, and then pushing to balance are all motions associated with running. The walking dumbbell lunge also challenges both stabilization, strength, and power in all of the muscles of the legs. This makes the walking dumbbell lunge an exceptional lift for athletes to learn and master.