This exercise involves holding a dumbbell at chest level while performing a squat onto a box or bench. It targets the lower body muscles, including the glutes, quads, and hamstrings, while also engaging the core and upper body.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the lower body muscles, including the quadriceps, hamstrings, glutes, and calves
- Improves core stability and balance
- Increases overall power and explosiveness
- Can be modified for different fitness levels and goals
- Targets the muscles used in everyday activities, such as sitting and standing
- Can be done with minimal equipment and space
- Helps to improve posture and reduce the risk of injury
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell with both hands at chest level.
- Place a box or bench behind you and stand with your toes touching it.
- Lower your body down into a squat position, keeping your chest up and your back straight.
- As you lower yourself down, sit back onto the box or bench, keeping your weight in your heels.
- Pause for a moment, then push through your heels to stand back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary