Dumbbell Walking Lunges: Easy Exercise To Build Strength and Balance

Do you feel like your leg workouts are becoming too routine? Are you finding it difficult to challenge your muscles and prevent plateauing? One exercise that could bring new life to your leg routine is dumbbell walking lunges. It’s a simple yet challenging movement that can provide numerous benefits. If you’re feeling stuck in your leg workouts, don’t worry, you’re not alone. The good news is that there are many exercises you can incorporate into your routine to see vast improvement and progression. In this post, we’ll explore the benefits of dumbbell walking lunges and how to incorporate them into your leg workout routine. So, let’s get started!

Dumbbell Walking Lunges Summary

  • Primary Muscles: Gluteus Maximus
  • Secondary Muscles: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Dumbbells
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Dumbbell Walking Lunges Instructions

  • You may commence by picking the dumbbells and letting them hang in your hands at your side.
  • Now, step out with one leg at a length twice your normal walking step length.
  • Next, lunge down bending both your legs with you back knee getting close to but not touching the ground.
  • Then press up and off with your back foot to return to a standing position.
  • Next step out with your other foot to continue your walk, make sure you do an even set of lunges to work both sided equally.

Video Tutorial

How to Do Dumbbell Lunges Properly for Men - The Beginner's Guide

Dumbbell Walking Lunges Muscles

Target (Agonist)


Dynamic Stabilizers


Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the dumbbell walking lunges exercise highlighted in red and the rest in blue.

Benefits of Dumbbell Walking Lunges

Performing Dumbbell Walking Lunges in a strength training or fitness routine is an excellent way to target the Gluteus Maximus muscle. This exercise works the glutes in two planes of motion, allowing for a dynamic and comprehensive workout. Additionally, Dumbbell Walking Lunges help to improve balance, coordination and core stability. When done with proper form, this exercise can also help increase hip mobility and strengthen the hip stabilizers.

Tips for Performing Dumbbell Walking Lunges

Should you want to achieve the best muscle growth, you need to take advantage of these powerful tips. Similarly, whenever you are looking to avoid getting an injury, you ought to try these tips.

  • Perform At Least 3 Of 8-20 Repetitions For Bulk. There are multiple theories regarding how Hypertrophy is induced, most come to an agreement that sets using 60-80% within your 1RM are going to resulted in muscle growth.
  • Slow Every Repetition Down For Improved Gains. When you increase the time under tension you are engaging your muscles more and they will respond by developing toned muscles. You can achieve this without increasing the resistance by slowing down you reps about 4 – 6 seconds constriction and pause then 4 – 6 seconds expanding.
  • Develop Your Form In Advance Of Raising The Load. Developing accurate form is going to aid in preventing personal injury and faltering quickly. Good Technique can aid you to build strength a lot quicker.
  • Always Keep Your Abs Tight. For most exercises, you should reinforce your back bone by flexing your stomach to strengthen your internal pressure all around your backbone.

Benefits and Tips Video

Walking Lunges with Dumbbells - Which STRIDE Length is Best?

Frequent Mistakes To Avoid

You ought to keep from making these typical issues to ensure superb technique and develop definition. As well, when you refrain from these issues you will reduce the likelihood of receiving injuries.

  • You’ll Do Better To Not Forget Your Cooldown. You could have extended recovery time and longer soreness whenever you ignore your cooldown.
  • Avoid The Urge To Make It To Easy. Your primary way to get stronger will be to challenge yourself.
  • Don’t Relax Your Core. Keeping your stomach tight to protect your spine by maintaining your internal pressure.

Find More Dumbbell Exercises Here

Variations and Complementary Exercises

Walking lunges are a great exercise for the lower body, but if you’re looking to mix up your routine, there are plenty of variations, complementary, and alternative exercises that can be just as effective. Here is a list of some exercises that work similar muscles as dumbbell walking lunges.


Graphic image of Lunge.

Lunges are a great complement or alternative exercise to dumbbell walking lunges. Lunges involve stepping forward with one leg and then bending both legs to lower the body toward the ground. This exercise works the glutes, hamstrings, quads, and core muscles. Lunges also increase balance, coordination, and flexibility. They can be done with or without weights and can be adjusted to different levels of difficulty. Lunges are a great way to improve lower body strength and endurance, making them a great complement or alternative exercise to dumbbell walking lunges.

Rear Lunge

Graphic image of Rear Lunge.

Rear Lunge is a great complementary or alternative exercise to Dumbbell Walking Lunges. The main difference between the two exercises is that in a Rear Lunge, you take a large step backward with one leg and then lower yourself into a lunge. This exercise helps to target your glutes and hamstrings, while also engaging your core muscles. Like Dumbbell Walking Lunges, Rear Lunges are great for improving balance and stability as well as increasing overall lower body strength. It is important to perform this exercise with correct form to ensure that you are getting the most out of your workout.

Walking Lunge

Graphic image of Walking Lunge.

Walking Lunges are a great complementary or alternative exercise to Dumbbell Walking Lunges. This exercise requires the use of only your body weight, so it is an excellent way to increase the intensity of your workout without having to use any additional equipment. Walking Lunges target the same muscles as Dumbbell Walking Lunges, but with a different range of motion. They also require a greater balance and coordination as you move through the movement. This exercise is a great way to challenge yourself and build strength and endurance in your lower body.

Check Out These Top Dumbbell Exercises

Barbell Forward Lunge

Graphic image of Barbell Forward Lunge.

The Barbell Forward Lunge is an excellent alternative or complementary exercise to the Dumbbell Walking Lunge. This exercise works the quads, glutes, and hamstrings and helps to develop lower-body strength. The exercise requires a barbell, which can be loaded with weights to increase the intensity. To perform the exercise, the lifter stands with their feet shoulder-width apart, with the barbell held in the front-rack position. From there, they take a large step forward with one foot and lower their body until their back knee almost touches the ground. From this position, they drive up and return to the starting position. This exercise can be performed for reps or for time, and can be modified to suit any fitness level.

Barbell Lateral Lunge

Graphic image of Barbell Lateral Lunge.

The Barbell Lateral Lunge is an excellent complementary or alternative exercise to the Dumbbell Walking Lunges. It targets the same muscles but with a different angle of motion. With the Barbell Lateral Lunge, you stand with your feet shoulder width apart and hold a barbell in front of you with both hands. Step out to the side with one leg and lower your body down into a lunge. Make sure that your front knee stays over your toes and your back leg is straight. Push off your front leg to return to the starting position and repeat on the other side. This exercise helps improve balance, core strength and coordination, while helping to build strength in your glutes, quads and hamstrings.

Barbell Rear Lunge

Graphic image of Barbell Rear Lunge.

The Barbell Rear Lunge is an excellent alternative or complementary exercise to the Dumbbell Walking Lunge. It involves standing with feet hip-width apart, holding a barbell with an overhand grip behind the back. Keeping the back straight, take a long step backwards with one leg, bending both knees to 90 degrees. Push off the front heel to return to the starting position and repeat with the other leg. This exercise works the same muscles as the Dumbbell Walking Lunge, but by using a barbell instead of dumbbells, it provides an added challenge. It is an effective way to build strength and endurance in the legs.

Find More Glutes Exercises Here

Opposing Complementary Exercises

In order to maximize the effectiveness of Dumbbell Walking Lunges, it is recommended to include exercises that work the opposing muscle groups in your workout. This will help ensure that the muscles are being balanced and that you are getting a full body workout. Here are some exercises that complement Dumbbell Walking Lunges by using opposing muscle groups:

Sled Full Hack Squat

Graphic image of Sled Full Hack Squat.

The Sled Full Hack Squat is an excellent complementary exercise to Dumbbell Walking Lunges. It targets the opposing muscle group by working the quads instead of the glutes and hamstrings. This allows you to work both sides of the body in a balanced manner, which is essential for achieving symmetry and strength. The Sled Full Hack Squat also focuses on the muscles that help stabilize your body, such as your core, which can help improve balance and coordination. In addition, it helps to build explosive power and can be used to increase your overall strength.

Smith Machine Hack Squat

Graphic image of Smith Machine Hack Squat.

The Smith Machine Hack Squat is an excellent complement to the Dumbbell Walking Lunges. It works the opposing muscle group of the glutes and hamstrings, which are used in the Dumbbell Walking Lunges. This exercise helps strengthen the quads and core, while also providing a great way to add variety to your workout. The Smith Machine Hack Squat can be done with a wide range of weight and intensity, making it a versatile exercise. By adding this exercise to your routine, you can improve your overall strength and stability, while also increasing the intensity of your workouts.

Sled Reverse Hack Squat

Graphic image of Sled Reverse Hack Squat.

The Sled Reverse Hack Squat is a great complementary exercise to Dumbbell Walking Lunges as it works the opposing muscle group. This exercise works the quads, hamstrings, and glutes as you push the sled backwards, working the same muscle group that was targeted in the Dumbbell Walking Lunges. The Sled Reverse Hack Squat is a great way to increase the intensity of a leg workout and helps to ensure that all the major muscle groups in the legs are worked. By targeting the opposing muscle group with this exercise, you can help to improve balance and muscular development in your legs.

Lunge Forward to Achieve Your Fitness Goals

If you’re serious about achieving your fitness goals, then it’s time to lunge forward! Dumbbell walking lunges are a great way to tone and strengthen your legs, while also working on your balance and core stability. It’s important to use proper form and technique to avoid injury and get the most out of your workout. By incorporating walking lunges into your fitness routine, you can challenge yourself and see improvements in your overall fitness level. So don’t be afraid to step out of your comfort zone and lunge forward towards your goals!

References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Glutes Dumbbell Exercises

Pin image for dumbbell walking lunges post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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