Walking Lunges
beginner Compound
Primary Quads
Secondary
Glutes Hamstrings Core
Equipment
dumbbells
Table of Contents
Hold a dumbbell in each hand at your sides. Step forward with one leg and lower your body until both knees form roughly 90-degree angles. Drive through your front heel to step forward into the next lunge with the opposite leg. Continue alternating legs as you walk forward.
Pro Tips
- Take a long enough stride so your front knee stays behind your toes
- Keep your torso upright and core braced — avoid leaning forward
- Start with bodyweight to build coordination before adding load
Variations & alternatives
Useful tools
Programs that use this exercise
Track Walking Lunges in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
