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Dumbbell Platform Lunge

Free Weights / Beginner
  • Quads
  • Glutes
  • Hamstrings
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  • Variations
  • Tips
  • Stats
  • Similar
  • Muscles
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How to do the Dumbbell Platform Lunge - Learn Proper Dumbbell Platform Lunge Form

  1. Step 1: Place a 6-inch step or box about 2 feet in front of you. Stand upright with a pair of dumbbells along your side at arm's length. Palms facing each other.
  2. Step 2: Next, begin exercise by stepping forward with your right foot onto the box. Keep left foot in the same spot.
  3. Step 3: Begin lowering yourself down until your back left knee almost touches the ground, pause, then push yourself back up to starting standing position.
  4. Step 4: Alternate feet every rep.

Dumbbell Platform Lunge Variations and Dumbbell Platform Lunge Alternatives

  1. Variation 1: Instead of using a box, perform with a stabilizer ball. This will really target those hard to work muscles.
  2. Variation 2: Step forward and hold yourself in the down position for as long as you can. Then push yourself back up.
  3. Variation 3: Substitute a barbell for dumbbells.

Dumbbell Platform Lunge Tips

  1. Tip 1: Stand tall with back straight and chest out.
  2. Tip 2: When squatting down your back knee should be in line with the rest of your upper body. In other words don't place box too far in front that you have to stretch to reach it.

Dumbbell Platform Lunge Records and Dumbbell Platform Lunge Statistics from Site Users

Dumbbell Platform Lunge - Similar Exercises

ExercisePrimary MuscleDifficulty
Default QuadsIntermediate
Default QuadsIntermediate
Default QuadsExpert
Default QuadsIntermediate
Default QuadsIntermediate
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Dumbbell Platform Lunge Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Glutes blue Hamstrings blue Quads orange

Dumbbell Platform Lunge Equipment

Dumbbell Platform Lunge Training Details

The dumbbell platform lunge is a free weights exercise that primarily targets the quads and to a lesser degree also targets the glutes and hamstrings.

The only dumbbell platform lunge equipment that you really need is the following: dumbbells and step platform. There are however many different dumbbell platform lunge variations that you can try out that may require different types of dumbbell platform lunge equipment or maye even require no equipment at all.

Learning proper dumbbell platform lunge form is easy with the step by step dumbbell platform lunge instructions, dumbbell platform lunge tips, and the instructional dumbbell platform lunge technique video on this page. The dumbbell platform lunge is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the dumbbell platform lunge video, learn how to do the dumbbell platform lunge, and then be sure and browse through the dumbbell platform lunge workouts on our workout plans page!

Dumbbell Platform Lunge Sports


Dumbbell Platform Lunge Force Type: Push
Dumbbell Platform Lunge Mechanics Type: Compound
Dumbbell Platform Lunge Other Names: Dumbbell Box Lunges, Dumbbell Platform Lunges

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