Walking Lunge (Dumbbell)
The Dumbbell Walking Lunge is a dynamic unilateral lower-body exercise that involves stepping forward continuously while holding weights. It primarily strengthens the quadriceps and glutes while significantly challenging your balance, core stability, and grip strength.
Walking lunges are metabolically demanding and require high coordination, making them sensitive to fatigue. The AI analyzes your RPE and heart rate variability (HRV) to determine if your stability is compromised; if recovery metrics suggest central nervous system fatigue, the app may recommend a stationary regression to ensure safety. Additionally, by tracking your weight and localized muscle recovery, the AI can optimize load recommendations to ensure you simulate hypertrophy without risking form breakdown due to grip or core failure.
Form Cues
- Keep your chest lifted and shoulders pulled back throughout the movement.
- Step far enough forward so your front shin remains roughly vertical at the bottom.
- Lower your hips until your back knee hovers just an inch off the ground.
- Drive firmly through your front heel to stand up and transition into the next step.
- Don't let your front knee collapse inward past your big toe.
- Don't slam your back knee into the floor on the descent.
- Don't 'tightrope walk' by stepping one foot directly in front of the other.
- Don't allow your torso to collapse forward or round your lower back.
Common Mistakes
- Taking steps that are too short
- Walking with feet too narrow (tightrope walking)
- Letting the front heel lift off the ground
- Banging the back knee on the floor
- Swinging the weights for momentum
Muscles Worked
This exercise provides a powerful stimulus for the quadriceps and glutes due to the deep range of motion and the need to decelerate the body with each step. It also heavily recruits the hamstrings and adductors for dynamic stability, while your core and forearms work isometrically to maintain upright posture and grip the dumbbells.
Primary
Secondary
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