Dumbbell Squat
A squat holding a dumbbell in each hand at your sides to train the glutes, quads, and legs.
Secondary muscles
How to do it
- Stand tall with a dumbbell in each hand at your sides and place your feet about shoulder-width apart.
- Brace your core, keep your chest up, and let your arms hang straight.
- Bend your hips and knees together to sit down and slightly back.
- Lower until your thighs are at least parallel to the floor or as low as you can while keeping your heels down.
- Drive through your midfoot and heels to stand back up.
- Finish tall with your hips and knees fully straight before the next rep.
Form cues
- Chest up
- Knees track over toes
- Keep heels down
- Stand tall at top
Common mistakes
- Letting the knees cave inward on the way down or up.
- Rising onto the toes and lifting the heels off the floor.
- Rounding the upper or lower back at the bottom.
- Dropping the chest forward so the dumbbells swing ahead of the legs.
Breathing
Inhale as you lower into the squat, then exhale as you stand back up.
