Squat (Dumbbell)

How to do it

1. Stand with your feet about hip width apart, toes turned out slightly, a dumbbell in each hand at your sides.
2. Brace your core and keep your chest up.
3. Sit your hips back and bend your knees to lower.
4. Go down until your thighs are about parallel to the floor.
5. Press through your heels to stand.

Key cues

• Chest up, back straight
• Heels stay flat
• Knees track over your toes
• Arms hang straight

Common mistakes

• Letting your knees cave in
• Rounding your back at the bottom
• Heels lifting off the floor
• Bending your arms to curl the dumbbells

Muscles worked

Primary

Quads, glutes, adductors and lower back

Secondary

Calves

Equipment

Dumbbells.

Variations

• Squat (Barbell)

  Barbell · Quads, glutes · Squat

• Squat (Smith Machine)

  Smith machine · Quads, glutes · Squat

References

1. StrengthLog: Dumbbell Squat
2. Liftosaur: Dumbbell Squat