Dumbbell Box Squat

Box squat with dumbbells: the box sets the depth.

• Compound
• Dumbbell
• Intermediate

How to do it

• Dumbbells at your sides or chest with a box behind you; sit without losing tension
• Sit back until you touch the box, controlling the descent
• Stay tight as you touch down and push the floor away to stand

Sets, reps and tempo

Ranges: 5–10 reps · 1–3 RIR

Tempo: Lower for 2–3 s, brief pause on the box, drive up with intent

Common mistakes

• Dropping onto the box and bouncing
• Crashing into the box and bouncing

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Erectors / lower back
• Core / abs

Alternatives

• Box Squat
• Barbell Back Squat
• Front Squat
• Hip Thrust