Strength

West Side Dumbbell Box Squat

The West Side Dumbbell Box Squat strengthens your lower body, particularly glutes and thighs. Squat on a box/bench with dumbbells, then stand up. It enhances strength and stability.
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West Side Dumbbell Box Squat instructions
Step-by-step instructions
1
Position a box behind you and stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
2
Begin by bending your knees and pushing your hips back like you're about to sit on the box.
3
Slowly lower your body until your butt makes contact with the box, maintaining a straight back and keeping your chest up.
4
Pause for a moment, then push through your heels to stand back up, fully extending your hips.
5
Repeat the movement, making sure not to bounce off the box at the bottom of the squat.
Position a box behind you and stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
Begin by bending your knees and pushing your hips back like you're about to sit on the box.
Slowly lower your body until your butt makes contact with the box, maintaining a straight back and keeping your chest up.
Pause for a moment, then push through your heels to stand back up, fully extending your hips.
Repeat the movement, making sure not to bounce off the box at the bottom of the squat.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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