Updated January 14, 2015.
This variation of the lunge exercise increases the intensity of the basic walking lunge by adding weights. Holding dumbbells while doing a walking lunge not only builds quads, glutes and hamstrings, it also engages muscles that stabilize the core while building ankle stability.
The walking dumbbell lunge exercise helps athletes target:
This exercise can be modified as needed by choosing heavier or lighter dumbbells.
You'll build power as you load the foot, ankles, knees and hips with weight during each lunge step and then quickly unload the weight with the upward motion before you take the next step.
The walking lunge can challenge your balance and engage muscles that are used during running, cycling and stair-climbing, (all your weight is on one leg at a given moment). Perform this exercise barefoot if you really want to challenge your balance and build proprioception.
How to Do It
- Hold the dumbbells comfortably at your sides with your head up and shoulders back.
- Take a long, comfortable step forward (avoid leaning or falling forward with the upper body).
- Drop to a deep lunge position as pictured.
- Keep your forward knee over your forward foot.
- Keep your forward heel in contact with the ground as you drive back up.
- Slowly step forward with the back foot to the next lunge position.
- Repeat the process about 10 steps, turn around and return.
- Note: Maintain upright posture throughout the movement with the head level, eyes forward and shoulders back.
- Note: A long lunge targets the gluteus maximus while a shorter lunge targets the quad.
It's helpful to practice this exercise with no weight in the beginning and add weight only when you master the basic walking lunge movement.
If this is too easy, you can move up to the Walking Overhead Lunge Exercise.