Lower body · Quads

Walking lunges

How to do walking lunges with dumbbells: stride length, knee position, muscles worked, frequent mistakes and low-impact alternatives.

Walking lunges mean moving forward with long strides, lowering your back knee toward the floor on each step. They train the legs one side at a time, improve balance and coordination, and resemble everyday movements like climbing stairs.

Muscles worked

The quads and glutes of the front leg do most of the work. The adductors, glute medius and calves stabilize each step.

How to do it

1. Stand tall with a dumbbell in each hand, arms by your sides.
2. Take a long step forward and lower your hips until both knees are bent close to 90°. Your back knee stops a few centimeters from the floor.
3. Push through the heel of your front leg and bring your back foot forward to take the next step.
4. Keep your torso upright and your eyes forward throughout.
5. Do the prescribed reps on each leg (for example, 10 steps per side).

Common mistakes

• Short steps, which push the knee far forward and load the joint.
• Slamming the back knee into the floor.
• Front knee caving in.
• Torso leaning forward from fatigue or too much weight.

Variations and progression

The reverse lunge is easier on the knee and simpler to control. The Bulgarian split squat focuses the work on one leg without traveling. To progress, increase the dumbbell weight or the number of steps.

Precautions

It loads the ankle, knee and hip while you stand on one leg. If your ankle or knee bothers you, replace it with machine exercises like the leg extension and the machine hip thrust.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Leg extension · Knee extension
  • Knee

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.