Dumbbell Walking Lunges - Easy Exercise To Build Strength and Balance

Dumbbell Walking Lunges – Easy Exercise To Build Strength and Balance

Dumbbell Walking Lunges are a safe and effective way to add resistance to your lunges to activate you quads and glutes. Are you looking for some tips and techniques to ensure you have outstanding form to gain strength and power in your legs now? You should apply this how-to tutorial and it will help you reach your goals.

Dumbbell Walking Lunges Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Dumbbells
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary

Dumbbell Walking Lunges Procedure

  • 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.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Gluteus Medius
  • Gluteus Minimus
  • Levator Scapulae
  • Obliques
  • Quadratus Lumborum
  • Tibialis Anterior
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • None


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.

Get More Bodybuilding Tips Here.

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.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Walking Lunges Recap

You can now have the capability to implement dumbbell walking lunges effectively. So now your following stage is to perform dumbbell walking lunges as an element of a frequent exercise system to build-up your Gluteus Maximus.

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