Walking Lunge
The Walking Lunge primarily works the Gluteus Maximus, Rectus Femoris, Vastus Lateralis, with secondary activation of the Adductor Magnus, Vastus Medialis and stabilizer support from the Erector Spinae, External Obliques, Rectus Abdominis. It is a dumbbell compound exercise at beginner difficulty.
Forward stepping lunge alternating legs with dumbbells.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Lunge |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus, Rectus Femoris, Vastus Lateralis |
| Secondary | Adductor Magnus, Vastus Medialis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Vastus Medialis (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- Preparation: Stand with feet together. Grasp dumbbells with firm grip. Execution: Step forward and lower body until front thigh is parallel to floor. Drive through front foot to return to starting position. Repeat. Comments: Perform equal reps on each side.
Alternative Exercises
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