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dumbbell lunge Activity intensity • Moderate
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Dumbbell Walking Lunge
Primary Muscles: quadriceps, glutes
Secondary Stabilisers: hamstrings, adductors, calves, core
DEFAULT REP RANGE
10-14 reps
INTERVAL REST TARGET
90s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Hold dumbbells at your sides and take a controlled stride forward along hip-width tracks.
- Lower until both knees reach roughly 90 degrees without slamming your knee into the floor.
- Drive through your lead heel and mid-foot to step directly into the next lunge.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Dumbbell or Barbell Reverse Lunge
dumbbell • beginner • Rest 90s
Same movement pattern Easier setup
Dumbbell Bulgarian Split Squat
dumbbell • intermediate • Rest 120s
Same movement pattern Easier setup
Dumbbell Box Step-Up
dumbbell • beginner • Rest 90s