Walking Lunge (Dumbbell)
Also called Dumbbell Walking Lunge, DB Walking Lunge
How to do it
Hold one dumbbell at each side and step forward into a lunge, lowering the rear knee toward the floor while the front foot stays flat. Drive through the front foot to rise and bring the trailing leg directly into the next lunge. Continue alternating with neutral wrists, controlled steps, and a level pelvis.
Setup
Hold one dumbbell in each hand with neutral wrists and shoulders down. Use a clear level lane, brace the torso, square the hips, and choose a step length that keeps the lead knee aligned over the toes.
Where you should feel it
Through the quads and glutes of each lead leg, with the hamstrings and calves assisting while the core and hip stabilizers control the pelvis and the forearms hold the dumbbells.
When to use it
Use for scalable walking-lunge strength and hypertrophy with easy load selection and bailout. Perform 8-15 steps per side.