Box Dumbbell Squat
Master the squat! This Box Dumbbell Squat variation helps you perfect form and build strength. A must-try for all levels!
The Box Dumbbell Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and core. You'll need: dumbbells or exercise bench.
Required Equipment
Box Dumbbell Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Obliques
Box Dumbbell Squat Variations and Alternatives
How to do the Box Dumbbell Squat
Stand in front of a bench with your feet shoulder-width apart. Hold a dumbbell in each hand at your sides, with your palms facing toward your body.
Engage your core and keep your chest up and back straight throughout the movement.
Slowly lower your body by bending at the knees and hips as if you are sitting back into a chair, keeping the weight in your heels. Allow your arms to naturally follow the motion, but ensure your palms are still facing inward.
Continue to sit back until your glutes lightly touch the bench. Make sure your knees are aligned with your toes and do not extend past them.
Press through your heels to drive your body back up to the starting position, extending your hips and knees until you reach full standing position.
Repeat the movement for the desired number of repetitions.
Make sure to perform the exercise in a controlled manner, focusing on the muscle tension throughout the movement rather than the speed.
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Box Dumbbell Squat FAQs
What muscles does the Box Dumbbell Squat work?
The Box Dumbbell Squat mainly works the glutes & hips and quads, with help from the lower back and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Box Dumbbell Squat?
Dumbbells or exercise bench.
Is the Box Dumbbell Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Box Dumbbell Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Box Dumbbell Squat variations and alternatives?
Similar exercises include the Barbell Bench Squat, Box Barbell Squat, Box Bodyweight Squat and Dumbbell Band Wall-Sit.
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