# Dumbbell Box Squat

URL: https://heatsy.app/ex/dumbbell-box-squat

Also known as: Dumbbell Squat to Bench, Dumbbell Bench Squat, DB 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](https://heatsy.app/ex/back-squat)
- [Goblet Squat](https://heatsy.app/ex/goblet-squat)