Dumbbell Walking Lunge

Lunges could be considered squats on one leg. Like the squat, it is a compound exercise that involves multiple joints. During lunges, however, you hardly need to lean forward from the hips. The lower back, glutes, and hamstrings therefore work relatively less, while more emphasis is placed on the quadriceps.

Lunges can be performed in different ways. In this variation, you step forward with each step and use dumbbells as additional weight.

Dumbbell walking lunge execution

1
Stand with your feet approximately shoulder-width apart and the dumbbells in your hands
2
Take a fairly large step forward and lower yourself until your back knee almost touches the floor. With the correct step length, both knees finish at a 90-degree angle. Keep your feet shoulder-width apart for sufficient balance. A common mistake is placing the feet almost in a straight line. Then the exercise not only resembles tightrope walking, but also feels that way.
3
Push yourself upward by driving straight up through your front leg and bringing your back leg forward. Try to push forward as little as possible from the back leg.
4
Repeat with the other leg.

Dumbbell walking lunges

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdominals:

Rectus abdominis (rectus abdominis muscle)
Obliquus externus abdominis (external oblique muscle)
Obliquus internus abdominis (internal oblique muscle)
Transversus abdominis (transverse abdominal muscle, ‘corset muscle’)

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Dumbbell walking lunge technique

As mentioned, lunges can be performed in different ways. Walking lunges have the practical disadvantage that you need free space. You can avoid this by stepping forward and backward in place, but this places even more pressure on the knee joint than standing up and stepping forward. It forces you to work more from the ball of the foot rather than pushing from the heels.

Reverse lunges are performed less often, but might possibly be preferable more often.