Dumbbell Squat
- Works
- Quads, plus calves, glutes, hamstrings and lower back
- Equipment
- Dumbbells
- Level
- Beginner
- Type
- Compound
How to do it
Setup. Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
- Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
- Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Cues
- Dumbbells at the sides or on the shoulders.
- Sit between the heels to depth.
- Chest up, drive the floor.
Common mistakes
- Leaning forward.
- Heels lifting.
Where to start
Sets3
Reps8-12
Rest2 min
Tempo3-0-1
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.