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Illustration of the Dumbbell Walking Lunge: Long steps, torso upright, back knee kisses the floor and you keep moving.
compound · Lunge

Dumbbell Walking Lunge

Dumbbell Walking Lunge is a compound lunge movement for quads, using Dumbbells. It also works glutes, hamstrings and core. 3 sets of 10-12, 2 min rest.

Primary muscle
Quads
Equipment
Dumbbells
Difficulty
Intermediate
Sets and reps
3 × 10-12
Rest
90s
Force
push

How to do it

  1. 1
    Set up

    A bell in each hand, 15 metres of clear floor.

  2. 2
    The cue that matters

    Long steps, torso upright, back knee kisses the floor and you keep moving.

  3. 3
    Work it

    3 sets of 10-12, resting about 2 minute between them. Both sides, same number of reps.

Muscles worked

Quads does most of the work. Glutes, hamstrings and core take the rest.

Quads exercisesgluteshamstringscore