Dumbbell Box Squat: Low-Impact Strength Training for Golfers at Home or on the Road

Key Points

• Purpose of the Exercise:

  • A low-impact, scalable squat variation
  • Great for tournament weeks or when athletes are fatigued
  • Still builds strength without overstressing the system

• Equipment Needed:

  • One dumbbell
  • A bench, box, chair, or sofa

• Setup & Execution:

  • Dumbbell held close to the chest, elbows tucked in
  • Feet hip-width apart, toes slightly turned out
  • Lower hips down to lightly touch the bench, then drive through the heels
  • Finish with a tall chest and good posture

• Benefits for Golfers:

  • Strengthens quads, hamstrings, and glutes
  • Adds hip and lower back mobility
  • Easy to do anywhere—ideal for traveling golfers or tournament days
  • Versatile across any training phase

• Suggested Programming:

  • 10–12 reps, 3–4 sets
  • 90 seconds rest between sets
  • Use when you want to scale back intensity but still maintain progress