Dumbbell Renegade Row to Squat
Perform a dumbbell renegade row to engage your upper body and core, followed by a squat to target your lower body.
- Start in a plank position with a dumbbell in each hand.
- Row one dumbbell towards your hip while stabilizing your body.
- Lower the dumbbell back to the ground and transition into a squat position.
- Stand up from the squat and repeat the row on the opposite side.
How to perform the Dumbbell Renegade Row to Squat
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Renegade Row to Squat using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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