# Walking Lunge (Dumbbell)

> A lunge that travels forward one step at a time with a dumbbell in each hand, training your quads, glutes and inner thighs.

Page: https://fitnessie.app/exercises/dumbbell-walking-lunge/
Type: Dumbbell · Squat
Demo video: https://fitnessie.app/demos/walking-lunge-dumbbell/775f99e30438d1b0.mp4

## How to do it

1. Stand tall with a dumbbell in each hand at your sides, palms in, feet about hip to shoulder width apart.
2. Step forward with one foot and bend both knees as it lands.
3. Lower until your back knee hovers just above the floor, both knees near a right angle.
4. Drive through the front foot to stand, bringing the back foot forward to meet it.
5. 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](https://www.strengthlog.com/dumbbell-walking-lunge/)
- [StrengthLog: Dumbbell Lunge](https://www.strengthlog.com/dumbbell-lunge/)
- [ACE: Lunge](https://www.acefitness.org/resources/everyone/exercise-library/363/lunge/)