Dumbbell Box Squats
A lower-body strength exercise using dumbbells while sitting back to a box or bench, targeting the quads and glutes, improving squat mechanics, control, and safe depth consistency.
BEGINNER
Dumbbell Deep Pulse Squats
A lower-body strength exercise using dumbbells while performing small, controlled pulses at the bottom of a deep squat to intensify quad and glute engagement and build endurance in the squat position.
Demonstration Video
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Target Muscles
Instructions
- Start with your feet shoulder-width apart, holding a dumbbell at your shoulders in each hand.
- Sit down and lower your buttocks to the floor, making sure that your knees do not go further than your toes.
- Continue lowering until your legs form a 90-degree angle. Return to starting position. This completes one repetition repeat until the required number of repetitions.
Tips
- Do not let your upper body lean forward, and prevent your knees from bowing inward or outward.
Alternative Exercises
Dumbbell Front Squat
Dumbbell Front Squat is a simple and effective lower body exercise that helps you to build stronger abs and full-body strength. This exercise targets the quadriceps muscles and gluteus maximus (in the buttocks).
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