While standing hold a pair of dumbbells down and to your sides. Your feet should be at shoulder-width apart at the most. This is your starting position.
With one leg leading forward, lunge down all the way until your leading leg is at least at a 90-degree angle. Meanwhile, your other leg's knee will be just s few inches off the floor. While in this position make sure you back is straight and vertical. Once down, push yourself up again with your leading leg and then do another lunge with your other leg stepping forward.
Finally, repeat the entire sequence of movements for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your back and entire upper body vertical; don't lean forward or back
Don't allow the dumbbells to swing back and forth because this will throw you off balance; keep the dumbbells fixed nice and tight in the same position at your sides at all times
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use heavier dumbbells.
This exercise is not for beginners as they may have some problems maintaining balance. If you are a beginner you should try stationary lunges before you attempt to do them walking.
This movement is great for the legs. It's one of those all-in-one type of movements where you hit multiple muscle groups at the same time. In this case, you hit your quads, hamstrings, glutes and calves all at the same time. That means that this is one of the most ideal exercises for those who are short on time at the gym and can't do 3 or 4 separate exercises for the legs.