LEGS · COMPOUND
Dumbbell Walking Lunge
A loaded walking lunge performed with dumbbells held at the sides.
Primary musclesQuads, Glutes
Secondary musclesHamstrings, Core
EquipmentDumbbells
DifficultyIntermediate · Single-Leg Squat
How to perform
- Stand tall with the dumbbells controlled.
- Step forward and lower into a lunge.
- Drive through the front foot and continue into the next step.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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