Dumbbell Walking Lunge

Learn how to perform a dumbbell walking lunge perfectly with instructions and video by SHOCK Fitness Trainer, Ashley Steele.

How to Dumbbell Walking Lunge

Primary Muscles: Legs,  Glutes

Exercise Families: Lunge

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Hold a pair of weights in each hand with your arms by your sides. Standing with your spine and head in good posture, pull your shoulder blades back and tighten your abs to engage your core.

  2. Step forward by lifting the left foot off the floor, slowly transfer your body weight into the left leg once your left foot is planted firmly on the ground. Keep your hips square, avoid sideways tilting or swaying in the upper body.

  3. With your left foot firmly on the ground, push the hips back and down—allow the knees to bend naturally and the trunk to lean forward as you descend towards the floor. Focus more on lowering your hips towards the floor rather than driving your hips forward. This will reduce stress on the knee.

  4. Continue lowering your body to a comfortable position or until your left thigh becomes parallel with the floor. Pause briefly in the down-position, engage your core, and firmly push the left foot through the ground to press the body into a standing position.

  5. As you are pulling yourself forward with the left leg, pick the right leg off of the ground and slowly swing it forward to initiate the next lunge. Repeat the motion with your right leg, and continue the lunge for the specified amount of time or repetitions.

  6. Walking lunges are a great way to challenge balance, core stability, muscular endurance, and lower body strength. You should feel this working your core, glutes, and hips. 

Alternative Exercises:

Bodyweight Walking Lunge  Barbell Walking Lunge

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