Dumbbell Walking Lunge Version II
The Dumbbell Walking Lunge Version II is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and lower back. You'll need: dumbbells.
Required Equipment
Dumbbell Walking Lunge Version II Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
How to do the Dumbbell Walking Lunge Version II
Setup
Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your body.
Movement
Take a controlled step backward with one foot. Keep your torso upright and core engaged.
Lower your hips until both knees are bent at approximately a 90-degree angle. Ensure your front knee is aligned with your ankle.
Push off the ball of your back foot to return to the starting standing position.
Alternate legs for each repetition.
Form Tips
Keep your chest tall and avoid leaning forward.
Ensure your front knee does not collapse inward.
Keep your movements controlled throughout the entire range of motion.
Dumbbell Walking Lunge Version II FAQs
What muscles does the Dumbbell Walking Lunge Version II work?
The Dumbbell Walking Lunge Version II mainly works the glutes & hips and quads, with help from the hamstrings and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Dumbbell Walking Lunge Version II?
Dumbbells.
Is the Dumbbell Walking Lunge Version II a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Walking Lunge Version II go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.