Dumbbell Box Lunges

Dumbbell box lunges for slimmer thighs and toned legs.

Along with squats and deadlifts, the lunges are one of the best and most effective exercises for strengthening and toning several large muscles in the lower-body including your thighs, butt, hamstrings and calves.

Adding a box to the basic forward lunge enables you to increase the range of motion and challenge your thighs, butt and other leg muscles even more. 

If you are especially thick around your thighs, including inner things, you need to add leg exercises that scorch calories and build a lean muscle mass to your regular routines. This box lunge exercise is a great way to tone up the hard to define muscles in the lower body, and when combined with heart-pumping cardio such as jumping jack, burpees or mountain climbers, you’ll see the maximum results in your legs.

You will also get to lose your unwanted thigh fat and achieve a slimmer, leaner lower body you’ve always wanted. 

Lunges also come in more varieties. Check out other lunge variations to learn other effective ways to tone and slim down your legs, especially your inner and outer thighs. 

You can easily adjust the intensity of this exercise by simply changing the weight of your dumbbells. Using dumbbells with weight you can endure for 8-10 reps is ideal. If you can easily do more than 12 reps, then it’s time to increase the weight.

Tips: If you can’t do 8 reps without breaking your form, then go lighter.

If you are a beginner, start with the body-weight box lunge to build strength in your legs and core before adding weights. 

Place a steady box about arm-length away from you. Stand as tall as you can with your feet spread shoulder width apart and hold a dumbbell on each hand.

  1. Contract your asb and step forward with one leg and land your foot on the box. Raise your back heel to be on your toes. Lower your body by bending your back knee until your front thigh (right) is parallel to the floor.
  2. Step back with your front leg to return to the starting position. Perform 8-10 reps on each side for 2-3 sets.

Exercise Table

8-102-3MediumGym or Home


  • Your front knee should not pass your toes.
  • Lower your back knee straight down.
  • Back knee should be at 90 degree angle.
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