Form cues
- Chest up
- Knees track over toes
- Keep heels down
- Stand tall at top
Exercise
Dumbbell Squat
Upper legs, dumbbell
A squat holding a dumbbell in each hand at your sides to train the glutes, quads, and legs.
Target: glutes. Also works: quadriceps, hamstrings, calves.
Steps
- 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.
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.
In the app, search for Dumbbell Squat and add it to a workout.