A variation of the traditional squat that uses dumbbells for added resistance.
- +Engages the whole body
- +Can be performed anywhere
- +Good for balance and stability
- –May not provide enough resistance for advanced lifters
- –Risk of injury if performed with improper form
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet shoulder-width, toes slightly out; hold dumbbells at your sides
- Brace your core, pull shoulders back, and keep chest up
- Shift weight to midfoot/heels; keep a neutral spine
- Push hips back first, then bend knees to sit down
- Lower until thighs are at least parallel, knees tracking over toes
- Drive through heels to stand, squeezing glutes at the top
- Inhale on the way down, exhale as you stand; don’t let knees cave or heels lift