Quads
Walking Lunge
The 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%.
Also known as: barbell walking lunge, db walking lunge, lunges, uitvalspas
How to do it
- Hold a dumbbell in each hand at your sides at the start of a clear walkway.
- Take a long step forward and lower until the back knee is just above the floor.
- Drive through the front heel and step the back leg through into the next lunge.
- Keep walking forward, alternating legs each step.
- Finish with the feet together after the last rep.
Tips
- Pause for a split second at the bottom of each step for control.
- Keep the eyes forward and the chest up.
Common mistakes
- Pushing off the back toes instead of the front heel.
- Letting the torso fold forward as you tire.
- Walking with the feet in one line.
Muscles worked by the 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.
Walking Lunge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the 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 Walking Lunge good for beginners?
Yes. The 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 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 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.