Dumbbell walking lunge

A compound exercise for the quads and glutes, with help from the hamstrings, adductors. Equipment: dumbbells.

Orbit

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WorksQuadsGlutesHamstringsAdductors

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Hold a dumbbell in each hand at your sides.
Step forward and lower the back knee
Drive through the front foot into the next step

Muscles worked

Dumbbell walking lunge: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Hamstrings
Adductors

Equipment

Dumbbells

Alternatives

Exercises that train the same main muscles. See all dumbbell walking lunge alternatives.

Barbell rear-foot-raised split squatBarbell, Squat rack and Flat bench
Barbell reverse lungeBarbell and Squat rack
Barbell reverse lungeBarbell and Squat rack
Barbell step-upBarbell, Squat rack and Plyo box or step
Barbell walking lungeBarbell and Squat rack
Bulgarian split squatDumbbells and Flat bench

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

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