Dumbbell Box Squats

Owen Jones

17 Sep 2024

Step 1
Stand in front of a box or bench with a pair of dumbbells next to you. Spread your legs so that they are slightly wider than shoulder-width apart.
Step 2
Point your feet and knees diagonally in the same direction.
Step 3
Keeping your torso upright, inhale and slowly squat down, first pulling your hips back and then your knees. Stop and hold for a second as your buttocks touch the box. Do not sit on the box and do not swing.
Step 4
Exhale as you bounce back without rocking forward.
Step 5
Repeat for the specified number of repetitions.

Dumbbell Box Squats targets Glutes, Hamstrings, Legs, Quads as seen below.

Keep your torso straight, your knees out, your shins vertical, and your feet flat.
Keep your feet and knees pointing in the same direction.
Control the movement to the cashier or bank. Do not sit; just pause. Sitting down will lead to compression of the spine.
Drive on your heels when jumping up, and don't rock forward.

Beginner

Beginner

Owen Jones

17 Sep 2024