Walking Lunge (Dumbbell)
Complete guide to Walking Lunge (Dumbbell). Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Walking Lunge (Dumbbell)
Grab a pair of dumbbells and stand tall with your feet together.
Let your arms hang straight at your sides and engage your abs.
Take a breath and step one foot forward into a lunge, lowering your rear knee toward the floor.
Drive through your front heel to bring your rear foot forward into the next step and exhale.
Continue walking forward, alternating legs for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |