Skip to content
The One Workout
ExercisesSign inStart free
Exercise library

Dumbbell Walking Lunge

Quads · Lunge

Generic lunge demo. Follow the steps below for this exact exercise.

LungeCompoundOne side at a time

Walking lunges carrying a dumbbell in each hand, a simple way to load single-leg strength.

Difficulty
Moderate
Tracking
Measured in reps

Muscles worked

QuadsGlutesCoreHamstrings

Equipment

Dumbbell

How to do it

  1. Hold a dumbbell in each hand at your sides and stand tall with your feet hip width.
  2. Step forward with one leg and lower until both knees are bent to about 90 degrees.
  3. Push through the front foot to stand and step the back foot through into the next lunge.
  4. Keep alternating for the set number of steps, keeping your shoulders back.

Coaching cues

  • Keep the dumbbells hanging straight down and let your legs do the work.
  • Reduce the weight if your torso starts leaning forward to keep going.