One-Handed Suitcase Walking Lunge – Dumbbell

  1. Stand upright with feet shoulder-width apart while holding a dumbbell in one hand by your side, similar to carrying a suitcase.
  2. Keep your chest up, shoulders back, and core engaged.
  3. Step forward with one leg into a lunge position, ensuring your front knee is directly above your ankle and your back knee is hovering just above the ground.
  4. Push through the heel of your front foot to bring your back leg forward into the starting position, keeping the dumbbell steady by your side.
  5. Continue the lunge by stepping forward with the opposite leg, maintaining balance and proper form.
  6. Repeat the walking lunge series for the desired number of repetitions or distance while keeping the dumbbell in the same hand.
  7. Switch the dumbbell to the other hand and repeat for balance after completing the set with one side.

Primary Muscles

  • Glute
  • Hamstring
  • Quad

Secondary Muscles

  • Abdominal
  • Calf
  • Forearm - Inner
  • Forearm - Outer
  • Lower Back
  • Oblique
  • Trap

Results

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Date Reps Resis. RPE

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