Quads
Dumbbell Walking Lunge
The Dumbbell Walking Lunge is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 17% and quads (vastus medialis) 15%.
How to do it
- Hold a dumbbell in each hand at your sides and stand at the start of a clear walkway.
- Step forward with one leg and lower until the back knee is just above the floor.
- Push through the front heel and swing the back leg through into the next step.
- Continue alternating legs as you walk forward.
- Bring the feet together after the last step and set the dumbbells down.
Tips
- Keep the steps long and even so each rep looks the same.
- Stay tall and look ahead, not at your feet.
Common mistakes
- Letting the front knee cave inward.
- Taking short steps so the front heel lifts.
- Rushing and losing control at the bottom.
Muscles worked by the Dumbbell Walking Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Stepping forward means braking with the quads. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Dumbbell Walking Lunge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Walking Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius, adductors and quads (rectus femoris) assist.
Is the Dumbbell Walking Lunge good for beginners?
Yes. The Dumbbell Walking Lunge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Walking Lunge?
For example the Barbell Lunge, Barbell Walking Lunge and Kettlebell Goblet Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Walking Lunge harder?
Add weight or reps, or move on to the Barbell Lunge and Barbell Walking Lunge.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.