How do you do the Walking Lunge (Dumbbell)?

Stand tall with a dumbbell in each hand at your sides, palms in, feet about hip to shoulder width apart. Step forward with one foot and bend both knees as it lands. Lower until your back knee hovers just above the floor, both knees near a right angle. Drive through the front foot to stand, bringing the back foot forward to meet it. Step forward with the other leg and keep alternating as you travel.

What muscles does the Walking Lunge (Dumbbell) work?

Mainly the quads, glutes and adductors, with help from the forearms.

What are common Walking Lunge (Dumbbell) mistakes?

Back knee crashing into the floor. Front heel lifting off the floor. Front knee caving in or drifting out. Leaning your torso forward.

Walking Lunge (Dumbbell): how to do it, form cues and muscles worked

How to do it

Stand tall with a dumbbell in each hand at your sides, palms in, feet about hip to shoulder width apart.
Step forward with one foot and bend both knees as it lands.
Lower until your back knee hovers just above the floor, both knees near a right angle.
Drive through the front foot to stand, bringing the back foot forward to meet it.
Step forward with the other leg and keep alternating as you travel.

Key cues

Torso upright
Front heel stays down
Knee tracks over the foot
Stop just short of the floor
Drive through the front foot

Common mistakes

Back knee crashing into the floor
Front heel lifting off the floor
Front knee caving in or drifting out
Leaning your torso forward

Muscles worked

Primary: Quads, glutes and adductors
Secondary: Forearms

Equipment

Dumbbells.

References

StrengthLog: Dumbbell Walking Lunge
StrengthLog: Dumbbell Lunge
ACE: Lunge