Lunge / single leg · Dumbbells
Walking Lunge
The Walking Lunge is a single-leg exercise for the glutes, quads and hamstrings, done with dumbbells.
How to do it
- Long step, rear knee almost to the floor
- Front heel drives you forward
- Torso tall or slightly forward
Coach’s tip
Use an empty hallway or the turf area.
Sets and reps
How the 7 BindTrue programs that use it dose the Walking Lunge:
- Sets
- 2–3
- Reps
- 8–12 per leg
- Rest
- 75 s to 2 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Swimsuit Model Glutes B: 3 × 10 per leg · 4 days a week
- Glute Builder Glutes C: 3 × 10–12 per leg · 4 days a week
- Flat Tummy, Snatched Waist Legs + Abs: 2 × 10 per leg · 4 days a week
- Lean & Toned Legs Press + Lunges: 3 × 10–12 per leg · 3 days a week
- Tree Trunk Legs Legs B: 3 × 10–12 per leg · 4 days a week
- Full Body 3×/Week Full body B: 2 × 10 per leg · 3 days a week
- Upper/Lower 4-Day Lower A: 2 × 8 per leg · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.