Dumbbell Walking Lunge

Equipment

Gym Equipment Needed

Muscle Group

Legs

Setup

Choose a pair of dumbbells you can carry and lunge with control. Use an open lane with a flat, non-slip surface (10–20 meters if possible). Start lighter until you can keep balance and knee tracking clean through every step.

Starting Position

Stand tall holding dumbbells at your sides with shoulders down and chest up. Brace your core, keep your ribs stacked over your hips, and set your feet hip-width apart. Look forward and keep a steady posture.

Execution

Step forward into a lunge, landing heel-to-toe. Lower under control by bending both knees until your back knee moves toward the floor and your front thigh approaches parallel (or as deep as you can while staying stable). Keep your front knee tracking in line with your toes and maintain most of your pressure through the front heel/mid-foot. Drive through the front leg to stand and bring the back foot forward into the next step, continuing to “walk” forward. Maintain a tall torso with a slight forward lean and keep strides consistent. Repeat for the desired steps per leg.

Tips on doing this exercise

Take a stride long enough to keep your front heel down and shin closer to vertical.

Keep your torso tall and think “drop straight down” each step.

Control the descent (2–3 seconds down) for better stability and results.

If balance is tough, slightly widen your stance as you step (don’t walk on a tightrope).

Progress by adding steps first, then load—only when every rep stays clean.

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Common Mistakes

Taking steps that are too short, causing the front knee to push far forward and heel to lift

Letting the front knee cave inward instead of tracking over toes

Losing balance or wobbling due to narrow stance or rushing

Leaning too far forward or arching the low back

Slamming the back knee to the floor or bouncing out of the bottom

Pushing off mainly with the back leg instead of driving through the front leg

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Recommended Ranges

Strength focus: 3–5 sets of 8–12 total steps per leg (moderate-heavy, controlled)

Hypertrophy focus: 3–4 sets of 10–16 total steps per leg (steady tempo)

Conditioning/volume: 2–4 sets of 16–24 total steps per leg (lighter, continuous)
Rest 60–120 seconds between sets.

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