Description
This compound exercise combines a renegade row with a squat, working both your upper and lower body. Start in a high plank position with dumbbells in your hands. Do a row with each arm, then jump your feet towards your hands and stand up into a squat.
How to Do Dumbbell Renegade Row to Squat
- 1Setup
Place two hex dumbbells on the floor. Get into a high plank position gripping the dumbbells with a wide foot stance.
- 2
Perform a row with one arm, pulling the dumbbell to your hip and squeezing your lat. Lower it back down.
- 3
Row with the opposite arm, maintaining a stable plank and level hips throughout.
- 4
Jump your feet forward to the outside of the dumbbells, landing in a squat position while still gripping the weights.
- 5
Stand up from the squat, then hinge back down to place the dumbbells on the floor and jump back to plank position.
Tips
- Use hex dumbbells to prevent rolling — round dumbbells are dangerous for plank-based exercises.
- Keep your core locked tight during the rows to prevent energy leaks and hip rotation.
- Scale down by stepping back to plank instead of jumping if the full version is too intense.
Common Mistakes
- ×Rushing through the rows with poor form to get to the squat defeats the purpose; make each row deliberate.
- ×Landing with a rounded back in the squat position risks injury; keep your chest up as you jump forward.
Variations
Dumbbell Renegade Row Walk
Master the Dumbbell Renegade Row Walk to sculpt your core, strengthen your back, and boost full-body coordination and stability.
Dumbbell Wall Squat
Strengthen your quads, glutes, and hamstrings with the Dumbbell Wall Squat. Use wall support for stability while building lower body strength and
Dumbbell Squat to Overhead Press
Master the Dumbbell Squat to Overhead Press for a powerful full-body workout. Engage your legs, core, and shoulders in one fluid movement.
Dumbbell Bench One Leg Squat
Master the Dumbbell Bench One Leg Squat to build powerful single-leg strength, balance, and stability.
Related Exercises
Dumbbell Deadlift Bent-over Row
Combines a dumbbell deadlift and bent-over row to build strength in your glutes, hamstrings, and entire back. Master this compound movement.
Dumbbell Step Back Lunge and Row
Perform a dumbbell step back lunge and row to build strength in your legs, glutes, and back. This compound exercise improves coordination and balance.
Dumbbell Step up
Step up onto a raised platform with dumbbells to build powerful quads, glutes, and hamstrings. Enhance lower body strength and balance effectively.
Dumbbell Ipsilateral Split Squat
Perform the Dumbbell Ipsilateral Split Squat to strengthen your quads, glutes, and hamstrings.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Cat Cow Stretch
Improve spinal flexibility and relieve back tension with this gentle yoga flow alternating between flexion and extension.
Track Dumbbell Renegade Row to Squat in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free