Intermediate
Dumbbell Box Lunge
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Dumbbell Box Lunge builds stronger, more muscular legs for any level or goal as well as works for the core. Using a box while performing this exercise targets the glutes better.
Exercise Instructions
-
Step 1
Grab a pair of dumbbells in a neutral grip with your palms facing each other. Stand a few feet behind the box with your feet shoulder-width apart and your arms fully extended at your sides. -
Step 2
Step one foot forward onto the box. Stay on the balls of your back foot, using it only for balance. Push your hip down and back while bending your knee to lower into a lunge. -
Step 3
Lower yourself until your thigh is at least parallel to the ground, then push off with your front foot to return to the starting position.
Muscle Groups
Dumbbell Box Lunge targets Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Make sure you go deep enough into the lunge. The back knee should almost touch the floor.
- Make sure you drop into a lunge by lowering your hips rather than pushing your knee forward.
- Don't let any of your knees fall.
- Don't lean your body forward too much. Instead, lift your chest.
Alternating Dumbbell Lunge
Intermediate
Walking Dumbbell Lunge
Intermediate
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