Dumbbell Walking Lunge

Exercise Information

  • Alternative Names: Weighted walking dumbbell lunges, db walking lunges
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbells
  • Muscles Targeted: Quads, glutes, calves, hamstrings, traps, shoulders, upper back, abs
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 8-12 reps each
  • Variations: Walking dumbbell diagonal lunges
  • Alternative: Dumbbell step ups

The dumbbell walking lunge is an advanced variation in which you perform the basic walking lunge while holding a dumbbell in each hand. It is used by athletes and football players who are looking to improve their lower body endurance and perform better on the pitch. It can be performed either at the beginning or the end of your leg workout routine.

Dumbbell Walking Lunge Exercise Information

  • Alternative Names: Weighted walking dumbbell lunges, db walking lunges
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbells
  • Muscles Targeted: Quads, glutes, calves, hamstrings, traps, shoulders, upper back, abs
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 8-12 reps each
  • Variations: Walking dumbbell diagonal lunges
  • Alternative: Dumbbell step ups

How to do Dumbbell Walking Lunge

Dumbbell Walking Lunge

Set up for the exercise by standing in a shoulder-width stance while holding a pair of dumbbells by your sides. You may use 20-40 lb dumbbells, but make sure that you use lighter weights in the beginning.

Db Walking Lunges Tips

  • After you have become comfortable with the form, you may perform the exercise by increasing the weights over time.
  • Make sure that your front knee and foot are in a straight line.

Variation with Diagonal Steps

It is similar to the basic dumbbell version except that you step forward at an angle of 45 degrees while descending to the lunging position. Make sure that you lower your knees and hips keeping your front shin as upright as you can.

Alternative Exercise

Dumbbell Step Ups

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