Legs · Quads · Dumbbell
Walking Lunge
The walking lunge is stepping forward into a lunge and walking straight through into the next one. It trains the quads and glutes one leg at a time, adds balance and coordination, and is easy to do with dumbbells in any open space.
How to
Dumbbell- 1 Step forward and lower the back knee toward the floor.
- 2 Push through the front foot to stand.
- 3 Step through into the next lunge.
Tips
- Take steps long enough that the front shin stays close to vertical.
- Keep the torso tall and the steps in two lines, as if on rails.
- Log reps per leg so sessions compare.
Common mistakes
- Walking on a tightrope with the feet in one line.
- Slamming the back knee into the floor.
- Taking short steps so the front heel lifts.
Muscles worked
Main
- Quads
- Glutes
Also working
- Adductors
- Hamstrings
- Calves
Breathing and bracing
Breathe in as you lower, breathe out as you push through to the next step.
Sets and reps
- Muscle size
- 3 sets of 10–16 steps per leg, 2 min rest
- Conditioning
- 2–3 sets over a fixed distance with as little rest as you can manage
Setup
- 1 Stand tall with a dumbbell in each hand at your sides.
- 2 Clear a straight path of 10–20 metres.
- 3 Brace the abs lightly.
Technique in detail
- Take a long step forward and lower the back knee toward the floor.
- Stop just before the back knee touches.
- Push through the front foot and bring the back leg through into the next step.
- Keep the torso upright and the feet in two lines, hip-width apart.
- Alternate legs until you have done the reps for each side.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
How long should the steps be?
Long enough that the front shin stays close to vertical at the bottom. Short steps push the knee far forward.
How do I count reps?
Count steps per leg; 10 steps per leg is 20 steps in total.
No room to walk?
Do reverse lunges in place instead.
Log it in Volu(me)
Add Walking Lunge to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.