Walking Dumbbell Lunge

Walking Dumbbell Lunge Basics

Primary muscles worked: Quads, Glutes

Synergist Muscles: Hamstrings

Mechanics: Compound

Equipment: Barbell

How To Perform The Walking Dumbbell Lunge

• Grab a pair of dumbbells, one in each hand, with your arms to the side of your body, leading down to the floor.
• Take one exaggerated step forward.
• Once one foot is out in front, bend that knee until it creates a 90-degree angle at the knee joint. Your back knee should just dip down. Keep your back upright while lunging down.
• When the back knee is about one to two inches from the ground (90-degree knee angle), you will push through the front foot contracting your quadriceps muscle and straighten out the leg.
• As you do this, bring your back foot forward. Both feet should now be together.
• Repeat this process but lead with your other foot.

Walking Dumbbell Lunge Tips

• It is important to note that the knee of the front leg should not extend beyond the toes.

Walking Dumbbell Lunge and Sports 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.