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.
INTERMEDIATE
Dumbbell Pause Squats
A lower-body strength exercise using dumbbells while briefly pausing at the bottom of the squat to increase time under tension, boosting quad and glute strength, control, and stability.
Demonstration Video
Share Exercise
Target Muscles
Instructions
- Take a pair of dumbbells in your hands and stand with your feet hip-width apart, toes pointing forward or out at a slight angle. The position of your feet depends on the comfort of your posture. Distribute your weight evenly across your feet, heels, and midfoot. Inhale using diaphragmatic breathing and start stretching your abs. Start squatting with knees forward, hips slightly back and straight down.
- Make sure your knees follow your toes. Keep looking ahead. Control the descent of the squat with an upright posture.
- When you reach the end of the squat, take a 3-second break. Hold your breath. Exhale forcefully and come out of the bottom of the squat.
Tips
- Drive straight up after the pause
- Don’t slow down into the hole to execute the pause.
Alternative Exercises
Dumbbell Squat
Dumbbell Squat is a beginner movement that builds muscle in the lower body and has many benefits for general functional fitness. This exercise targets the quadriceps muscles (front of the thighs) and gluteus maximus (buttocks).
Spotted an error or missing detail?
Report it here
so we can improve this exercise.
Author
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.