{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Walking Dumbbell Lunge",
      "kind": "common"
    },
    {
      "text": "Dumbbell Walking Lunges",
      "kind": "common"
    },
    {
      "text": "Walking Lunge with Dumbbells",
      "kind": "common"
    },
    {
      "text": "Walking Lunges",
      "kind": "common"
    },
    {
      "text": "Dumbbell Lunges Walking",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "lunge",
      "gait"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "206"
  },
  "id": "oec:dumbbell-walking-lunge",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart, holding a dumbbell in each hand with arms hanging naturally at your sides.",
      "Engage your core, pull your shoulders back and down, and ensure a clear, unobstructed path ahead."
    ],
    "steps": [
      "Take a controlled step forward with one leg, landing heel-to-midfoot.",
      "Lower your body under control until the back knee lightly taps or hovers just above the floor, with both knees bent to roughly ninety degrees.",
      "Push forcefully through the front midfoot and heel, extending the hip and knee to drive your body upward and forward.",
      "Bring the trailing leg through in a continuous motion to step directly into the next lunge, or pause briefly with feet together if balance requires.",
      "Repeat alternating legs for the desired number of repetitions."
    ],
    "breathing": "Inhale as you step forward and lower into the lunge; exhale forcefully as you drive up out of the bottom position.",
    "cues": [
      "Stay tall through the torso.",
      "Step on train tracks, not a tightrope.",
      "Drive through the whole front foot.",
      "Control the descent; don't slam the trailing knee."
    ],
    "common_faults": [
      {
        "fault": "Stepping with feet directly in line, leading to loss of lateral balance.",
        "correction": "Maintain hip-width spacing between feet as you step forward."
      },
      {
        "fault": "Slamming the rear knee forcefully onto the floor.",
        "correction": "Decelerate smoothly and stop just short of floor contact or let the knee tap gently."
      },
      {
        "fault": "Excessive forward torso collapse and rounding of the spine.",
        "correction": "Brace the abdominals and keep the chest proud throughout the stride."
      }
    ],
    "safety": {
      "precautions": [
        "Clear ample floor space of stray equipment before beginning.",
        "If you lose balance, drop the dumbbells to your sides away from your feet rather than twisting."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "distance"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Walking Lunge",
  "previous_ids": [
    "oec:dumbbell-lunges-walking"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell Lunges Walking",
        "url": "https://wger.de/en/exercise/206/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-lunge"
    },
    {
      "type": "regression-of",
      "target": "oec:barbell-walking-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-walking-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-reverse-lunge"
    },
    {
      "type": "progression-of",
      "target": "oec:forward-lunge"
    },
    {
      "type": "progression-of",
      "target": "oec:bodyweight-forward-lunge"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "at-sides",
    "position": "moving",
    "range": "full",
    "stance": {
      "kind": "split",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dynamic lower-body exercise where you step forward into alternating lunges while holding dumbbells at your sides."
}