How to perform Dumbbell Box Squat with proper form

Setup:

1. Equipment: Two dumbbells and a sturdy box or bench (knee height).
2. Position: Stand in front of the box with feet shoulder-width apart, holding a dumbbell in each hand at your sides or at shoulder level.

Execution:

1. Brace Core: Tighten your core muscles to maintain stability.
2. Initiate Movement: Hinge at the hips and push your butt back while bending your knees to lower yourself towards the box.
3. Control Descent: Keep your chest up and back straight as you lower. Aim to lightly touch the box with your glutes.
4. Pause: Briefly pause on the box without fully resting.
5. Ascend: Push through your heels and return to the starting position by extending your hips and knees simultaneously.

Form Tips:

• Keep your knees aligned with your toes throughout the squat.
• Maintain a neutral spine, avoiding rounding or excessive arching.
• Adjust the height of the box as needed for your range of motion.

Breathing:

• Inhale as you lower into the squat.
• Exhale as you stand back up.