Dumbbell box squat

A compound exercise for the quads and glutes, with help from the hamstrings. Equipment: dumbbells and plyo box or step.

Orbit

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WorksQuadsGlutesHamstrings

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Hold a dumbbell at your chest, a box or bench just behind you.
Sit back until you lightly touch the box
Stand without rocking off it

Muscles worked

Dumbbell box squat: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Hamstrings

Equipment

Dumbbells
Plyo box or step

Alternatives

Exercises that train the same main muscles. See all dumbbell box squat alternatives.

Back squatBarbell and Squat rack
Barbell jump squatBarbell and Squat rack
Box jumpPlyo box or step
Box squatBarbell, Squat rack and Plyo box or step
Hex bar jumpTrap bar
Hex bar squatTrap bar

More quads exercises

Trap bar deadliftTrap bar
Front squatBarbell and Squat rack
Smith machine squatSmith machine
Hack squatHack squat machine
Leg pressLeg press
Goblet squatDumbbells

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