Dumbbell Renegade Row to Squat
- Target muscle
- —
- Equipment
- Dumbbell
- Body part
- Back, Hips, Thighs, Waist
- Type
- Strength
The dumbbell renegade row to squat is a full-body compound exercise that pairs the renegade row, which trains your back and waist (core), with a squat that loads the hips and thighs. Starting in a plank over two dumbbells, you row one at a time to build pulling strength and anti-rotation stability, then stand and squat to work the lower body, making it an efficient strength-and-conditioning move.
How to do the Dumbbell Renegade Row to Squat
- 1Set two dumbbells shoulder-width apart on the floor and grip them with neutral hands, then walk your feet back into a high plank with your body in a straight line from head to heels.
- 2Spread your feet wide for a stable base and brace your waist (core) so your hips and shoulders stay square to the floor.
- 3Row the right dumbbell to the side of your ribs, driving your elbow up while keeping your hips level and resisting any rotation.
- 4Lower the right dumbbell under control, then row the left dumbbell the same way to complete one set of rows.
- 5Step or hop your feet up toward your hands and stand tall, holding both dumbbells at your shoulders or down at your sides.
- 6Push your hips back and bend your knees to squat down until your thighs reach about parallel, keeping your chest up and weight on your mid-foot.
- 7Drive through your heels to stand back up and fully extend your hips.
- 8Place the dumbbells back on the floor, return to the plank, and repeat for your target reps.
Form tips
- Keep your waist (core) and glutes tight in the plank so your hips don't twist or sag while you row.
- Position the dumbbells under your shoulders and use a wider foot stance to make the rowing phase more stable.
- Row the dumbbell back toward your hip rather than flaring it out, keeping the pull tight to your body.
- Move deliberately through the transition from plank to squat so you stay balanced and keep tension on the working muscles.
- Use hex or flat-sided dumbbells when possible — they are far more stable under your hands in the plank position.
Common mistakes
- Letting the hips rotate or pike up during the row, which removes tension from the back and waist and strains the lower back.
- Placing the feet too close together in the plank, which makes you wobble and forces you to fight for balance instead of rowing strong.
- Rounding the lower back as you squat down, which shifts load away from the thighs and hips and risks spinal injury.
- Letting the knees cave inward at the bottom of the squat, which stresses the knee joints and wastes hip drive.
- Yanking the dumbbells up with momentum instead of a controlled row, which cheats the rep and reduces back engagement.
Frequently asked questions
What muscles does the dumbbell renegade row to squat work?
It is a full-body move: the renegade row trains your back and waist (core) while keeping your torso stable, and the squat works your hips and thighs. Combining both makes it a strong total-body strength and conditioning exercise.
Is the dumbbell renegade row to squat good for beginners?
It is fairly advanced because the plank-and-row demands core stability and balance. Beginners should first master a standard plank, dumbbell row, and bodyweight squat, then start with light dumbbells before combining the movements.
What weight dumbbells should I use?
Pick a weight light enough to keep your hips square and stable during the rows while still letting you squat with good form. Heavier dumbbells make the plank harder to control, so start lighter than you would for a standard row.
How many sets and reps should I do?
A common approach is 3 to 4 sets of 6 to 10 reps per side, resting as needed. Because it is a full-body conditioning move, keep the reps controlled and stop the set before your form breaks down.
What is a good alternative to this exercise?
A plain dumbbell renegade row isolates the back and core work, while a dumbbell thruster or squat-to-press offers a similar full-body strength-and-conditioning effect using the same dumbbells.
