Strength

Dumbbell Box Squat

The Dumbbell Box Squat strengthens thighs, glutes, and core, promoting overall strength, stamina, balance, and mobility. It involves performing a squat with dumbbells, followed by returning to standing.
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Dumbbell Box Squat instructions
Step-by-step instructions
1
Stand straight with your feet shoulder-width apart while holding a dumbbell in each hand.
2
Position the dumbbells on top of your shoulders, just under your chin.
3
Place a box or bench behind you that is high enough so your thighs are parallel with the ground when you sit.
4
Slowly bend at your knees and hips until you reach the box, keeping your back straight and your chest out.
5
Push through your heels to stand back up to a straight position and repeat for the programmed number of reps.
Stand straight with your feet shoulder-width apart while holding a dumbbell in each hand.
Position the dumbbells on top of your shoulders, just under your chin.
Place a box or bench behind you that is high enough so your thighs are parallel with the ground when you sit.
Slowly bend at your knees and hips until you reach the box, keeping your back straight and your chest out.
Push through your heels to stand back up to a straight position and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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