Library / Quadriceps
Dumbbell Walking Lunge
Dumbbell · Lunge · Compound
QuadricepsGlutes HamstringsAdductorsCalvesCore
Default prescription & biomechanics
- Primary muscles
- Quadriceps, Glutes
- Secondary muscles
- Hamstrings, Adductors, Calves, Core
- Equipment
- Dumbbell
- Movement pattern
- Lunge (Push force)
- Difficulty
- Beginner
- Working rep range
- 10-14 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step 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.
Joint & safety considerations
Filtered for Knee sensitivity. When you flag knee sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Lunge | Barbell swap | Barbell |
| Barbell Rear Lunge | Barbell swap | Barbell |
| Barbell Step Up | Barbell swap | Barbell |
| Bodyweight Forward Lunge Smaller Stance Upright Torso | Bodyweight swap | Bodyweight |
| Bodyweight Pulse Forward Lunge | Bodyweight swap | Bodyweight |
| Bodyweight Rear Lunge | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.