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The Dumbbell Walking Lunge is a lower body exercise that primarily targets the quadriceps, but also works the calves, glutes and hamstrings. This is a compound exercise which is well suited to beginner lifters.




  • Stand upright holding a dumbbell in each hand with your palms facing inwards.
  • Step forward with one leg (approximately 1 metre) and lower your body until your back knee is just off the floor, maintaining your balance.
  • Push off with your back foot, take a step forward and perform another lunge with the other leg forward. Repeat until you have completed all the steps.
  • Keep your body upright, head up and hips tilted forwards throughout.

Leg Muscle Diagram.

Leg Muscles