Dumbbell Renegade Row to Squat
Description
The dumbbell renegade row to squat combines two compound movements into a flowing combo. From a renegade row position, you row each dumbbell, then jump or step your feet forward into a squat with the dumbbells at your shoulders. The combo trains back, legs, core, and conditioning together.
Muscle Group
Equipment Required
Dumbbell Renegade Row to Squat Instructions
- Place two dumbbells on the floor and assume a high plank position gripping them.
- Set your feet wider than your hips for stability.
- Row the right dumbbell up to your hip while bracing the core.
- Lower the dumbbell, then row the left dumbbell up to your hip.
- Lower the dumbbell back down.
- Jump or step your feet forward toward your hands to enter a squat position.
- Stand up with the dumbbells at your shoulders.
- Lower back into the squat, then step or jump back to the starting plank position.
Dumbbell Renegade Row to Squat Form & Visual
Dumbbell Renegade Row to Squat Benefits
- Trains back, legs, and core together
- Strong conditioning element
- Builds anti-rotation core strength
- Time-efficient compound combo
- Functional movement transitions
- Excellent finisher for total body sessions
Dumbbell Renegade Row to Squat Muscles Worked
- Latissimus dorsi
- Rhomboids
- Quadriceps
- Gluteus maximus
- Rectus abdominis
- Obliques
Dumbbell Renegade Row to Squat Variations & Alternatives
- Renegade Row
- Burpee
- Dumbbell Thruster
- Squat Thrust
