Dumbbell Box Lunge

The dumbbell box lunge is a single-leg strength exercise that strengthens the quads, hips, hamstrings and core. Performing the exercise with a box increases the range of motion and better targets the glutes.


  1. 167_A
    Grab a pair of dumbbells with a neutral grip so that your palms are facing each other. Stand a few feet behind a box with your feet shoulder-width apart and arms fully extended by your sides.
  2. Dumbbell Box Lunge
    Step one foot forward onto the box. Stay on the toes of your rear foot, using it only for balance. Push your hip down and back as you bend your knee to descend into a lunge.
  3. 167_C
    Lower until your thigh is at least parallel to the ground, and then push through your front foot to return to the starting position.

Trainer’s Tips

  • Make sure you descend deep enough into the lunge. The back knee should nearly touch the floor.
  • Make sure you descend into the lunge by dropping your hips, rather than jutting the knee forward.
  • Do not let either knee cave inward.
  • Do not bend the torso excessively forward. Instead, keep your chest lifted.