Walking Lunge
The walking lunge is a movement that primarily trains the quads and glutes, with the hamstrings, adductors and calves assisting. Equipment: dumbbells and bodyweight. Suited to intermediate lifters.
- Primary muscles
- Quads And Glutes
- Secondary muscles
- hamstrings, adductors and calves
- Muscle group
- legs
- Equipment
- dumbbells and bodyweight
- Movement pattern
- Lunge
- Difficulty
- Intermediate
- Also searched as
- walking lunges, lunges, dumbbell walking lunge
Complete walking lunge guides
- Proper formWalking Lunge: Proper Form, Step by StepDefinitive walking lunge form guide: setup, step-by-step cues, breathing, tempo, common mistakes with fixes, and safety advice for pain-free practice.
- Muscles workedWalking Lunge: Muscles Worked and 4 Best AlternativesClear, practical guide: which muscles walking lunges train, where they fit in a program, and 4 solid alternatives with when to pick each.
- Sets and repsHow Many Sets and Reps for the Walking Lunge?Clear, evidence-aware set/rep/frequency ranges for walking lunges by goal (strength, hypertrophy, endurance), progression week-to-week, and when to add weight vs reps.
- Common mistakesThe Most Common Walking Lunge Mistakes (and How to Fix Them)Stop repeating walking lunge mistakes. Learn the 6 most common technique errors, why they happen, what they cost (gains or injury risk), and one concrete fix for each.
- At-home alternativesWalking Lunge Alternatives at Home (Minimal Equipment)Five bodyweight, dumbbell, and band substitutes for walking lunges at home — what each keeps and loses compared to walking lunges, and when to return to the gym.
Related exercises
Train the same muscles or the same movement pattern.
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