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Quadriceps · Intermediate

Dumbbell Front Rack Walking Lunge

Alternating walking lunge with two dumbbells held in a front rack for leg strength, balance, and trunk stiffness.

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Dumbbell Front Rack Walking Lunge demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Dumbbell

Sets × reps

3 × 12 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with the dumbbells at your shoulders in a front rack and your trunk firmly braced.
  2. 02Step forward into a long, stable lunge and bend both knees under control.
  3. 03Keep your front foot flat, chest lifted, and front knee tracking in line with the toes.
  4. 04Drive through the front foot and bring the rear leg forward into the next step.
  5. 05Continue alternating with even strides while keeping the dumbbells stable and your torso upright.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationAlternating Dumbbell Forward LungeRelated variationDumbbell Forward Lunge Triceps Extension

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDual Kettlebell Front Rack Walking LungeComparable substituteReverse LungeComparable substituteDumbbell SeeSaw Lunge

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