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Dumbbell Lunge Walking

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  Primary Muscle Group: Quadriceps

Muscle Groups Worked in This Exercise: Hamstrings, Buttocks (Gluteus Maximus), Inner Thighs (Adductors), Hip Flexors, and Calves (gastrocnemius soleus)

Preparation: Stand straight with a dumbbell in each hand next to your hips with your feet about shoulder width apart and your toes pointed forward. Make sure you keep your head up and your back straight. Tighten your abdominal muscles to help protect your back.

Breathing: Inhale as you begin your step forward and exhale as you reach the maximum load on your body.

Execution: Take a large step forward with your right leg. Slowly bend your knees until your right thigh is parallel with the floor. Both knees should be bent at 90 degree angles and your right knee should not pass the front of your right foot. Slowly lift your back leg in and lunge forward with your back leg. Then continue alternating legs as you travel forward with the Dumbbells comfortably remaining at your sides through the entire exercise movement.

Comments: This is a great lower body exercise that strengthens your legs and helps improve your balance, which help support activities like tennis or squash. Always avoid this exercise if you have any knee related problems.

Here are a few suggested alternative exercises:

  • Ball Leg Lunge
  • Ball Lunge
  • Ball Wall Squat
  • Band Lunge
  • Band Lying Leg Extension
  • Band Squat
  • Band Standing Leg Extension
  • Barbell Bulgarian Split Squat
  • Barbell Lateral Lunge
  • Dead Lift
  • Dumbbell Dead Lift
  • Dumbbell Hack Squat
  • Dumbbell Lateral Lunge
  • Dumbbell Lunge
  • Dumbbell Lunge Crossover
  • Dumbbell Squat
  • Dumbbell Sumo Squat
  • Front Squat
  • Hack Front Squat
  • Hack Squat
  • Leg Press - Machine
  • Lunge - Barbell
  • Lunge - Smith Machine
  • Lunge Backward
  • Lunge Crossover
  • Lunge Diagonal
  • Lunge Forward
  • Squat - Barbell
  • PowerBlock Dumbbells