Exercises › Dumbbell walking lunge

Dumbbell walking lunge

Holding dumbbells at your sides, step forward into a lunge and drive up into the next step. Keep your torso tall throughout.

StrengthDumbbellsDifficulty 2 of 3

Two-panel demonstration of the dumbbell walking lunge, showing the start and finish positions — Start and finish positions

How to do it

Holding dumbbells at your sides, step forward into a lunge and drive up into the next step. Keep your torso tall throughout.

Muscles worked

Front

Back

quadsprimary
glutes
adductors
hamstrings

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

No dumbbells? Swap it out

Split squatno equipment · difficulty 2/3
Reverse lungeno equipment · difficulty 1/3
Forward lungeno equipment · difficulty 2/3
Side lungeno equipment · difficulty 2/3
Step-upno equipment · difficulty 1/3

Other options in this pattern

Dumbbell step-updumbbells + bench · difficulty 2/3
Bulgarian split squatdumbbells + bench · difficulty 3/3
Dumbbell lateral lungedumbbells · difficulty 2/3
Transverse lungedumbbells · difficulty 3/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2