Dumbbell Lunges That Safely Strengthen and Tone Your Thighs

Dumbbell lunges are one of the most effective leg strengthening and weight management exercises.

This video shows you how to lunge safely and tone your thighs with tips for pelvic floor safe exercise.

Video duration: 2 minutes 47

Suitability: Women’s general strengthening

Please scroll down this dumbbell exercise video for pelvic floor safe tips and information on dumbbells lunges

Benefits of Forward Dumbbell Lunges

Dumbbell lunges have many benefits for women:

Muscles trained:

  • Quadriceps (front of thighs)
  • Hamstrings (back of thighs)
  • Gluteal muscles (buttocks and hips)
  • Calves
  • Deep abdominal muscles.

Setting Up Forward Dumbbell Lunges

  • Stand with your legs in a long stride position
  • Position your dumbbell weights in front of your hips resting on your upper thighs for support
  • Lift your chest forwards
  • Keep your shoulders back and down

Action for Forward Dumbbell Lunges

  • Lower your back knee towards the ground
  • Keep your front knee behind your front toes throughout (to protect your knees)
  • Push down through your front heel and return to upright

How Many Lunges For Results?

  • Start out doing that number of repeated lunges that feels comfortable for your body
  • Ultimately aim to perform 8-12 repeated lunges, 2-3 times in total
  • Lunges can be included as part of a pelvic floor safe exercise routine on 2-3 days of the week

When To Avoid Or Modify Your Lunges

Some women need to avoid or modify lunges in favour of other modified leg strength exercises e.g. mini squats

Avoid lunges if you have pelvic instability problems such as SIJ (sacroiliac or pubic symphysis joint problems) in favour of pelvic stability exercises.

If you’re prone to knee or hip problems, keep your lunges shallow rather than deep. Keep your dumbbell weight manageable for your existing leg strength. Some women with knee and hip problems avoid lunges in favour of modified squats for leg strengthening.

Pelvic Floor Safe Tips for Dumbbell Lunges

Lunges are pelvic floor friendly when performed using the correct technique:

  • Keep your lunge shallow rather than deep
  • Maintain good upright posture throughout
  • Use appropriate size dumbbells weights that avoid straining
  • Breathe our with the effort when returning to standing from lunge position

Key Points For Dumbbell Lunges

  • Dumbbell lunges are a highly effective exercise for strengthening and toning the thighs and buttocks.
  • Dumbbell lunges can modified by using shallow lunge technique and light weights.
  • Keep lunges pelvic floor friendly with good upright posture, shallow depth and breathing out with effort of return to upright position.

Next: How To Squat Safely Plus Squat Variations

We Welcome Your Comments



  1. Do you have exercises for lazy colon?Please.Jan.

    • Michelle Kenway Physiotherapist says

      No my apologies Jan, I do understand that general exercise increases colon motility so whole body exercise such as walking would seem ideal

  2. This is maybe a dumb question, but are the exercises for a diastisis recti for men the same as for a woman? Mine is caused by two abdominal surgeries where the “cut line” was done exactly in the same place, down the midline then a slight cut around my belly button and still further down a bit. I talked to a surgeon about doing a repair with the mesh and his advice was to just do exercise, and your vids are a bit more straight forward and not coming from a hyper, loud mouthed “know it all”, which makes your videos easier to pay attention to. I’m also a cardiac patient who’s now about 30lbs overweight, whatever that works out in kilos, so any suggestions would be GREATLY appreciated to help burn off as much of that extra weight I don’t need, and my heart especially doesn’t need! I have a trip planned for the beach in 3 months, and yeah, I’ve still got a streak of vanity from the “good ol’ days” when I modeled some, and I don’t want to look like a beached whale while I’m there, even if I am a guy. Thanks ps…In case you can’t tell, I’m in the Northern Hemisphere, in the US, and don’t know much about metrics lol My apologies.

    • Michelle Kenway Physiotherapist says

      Hi Chuck
      It’s great to hear from you. Yes the diastasis exercises for men are exactly the same as those for women. I will be uploading a series in the near future to expand upon the existing diastasis videos I have online. Did you manage to access them?

      Chuck I really think that the best place to start is diet – this is where you will make the most gains in the 3 months and augment the effectiveness of diet with appropriate exercise. If you’ve got some cardiac issues then you’ll need to follow your doctor’s guidance regarding exercise prescription for you. From the diastasis perspective avoiding sit up and intense core abdominal exercises is important (these exercises don’t flatten your belly or help you lose weight anyway). Check with your doctor regarding the safety of treadmill walking, stationary cycling, elliptical and stair climber for your condition. These are usually the types of low impact exercises that involve the large muscles to promote calorie expenditure and weight management.

      So in short 1. diet 2. appropriate low impact cardiovascular exercise for calorie burning 2. avoid intense core abdominal exercises & choose appropriate deep abdominal core exercises for the diastasis.

      Good luck – always keen to hear how you go, keep your short-term goal in mind as a good motivator (maybe a picture of the beach location on your fridge)