Dumbbell Box Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Soleus

Holds

• Trapezius
• Erector Spinae
• Rectus Abdominis

Equipment

• Dumbbells
• Flat Bench or Plyo Box

Technique

1. Stand with your back to a bench or box, a short step in front of it, with a dumbbell in each hand at your sides.
2. Set your feet shoulder-width apart, toes slightly turned out.
3. Sit back and down until your glutes lightly touch the bench.
4. Drive through your whole foot to stand back up.

Cues

• Touch the bench, do not sit and relax on it.
• Keep the chest up and the dumbbells hanging straight.
• Push the knees out in line with the toes.

Common mistakes

• Dropping onto the bench and losing tension.
• Rocking back to use momentum on the way up.
• Letting the knees cave in.

Alternatives

• Barbell Back Squat
• Goblet Squat