A squat variation using a single dumbbell held at chest level.
- +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
- –Requires dumbbell
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 with feet shoulder-width, toes slightly out
- Hold a dumbbell vertically at your chest, palms under one end, elbows down
- Brace your core and keep your chest tall, spine neutral
- Sit hips down and back, knees tracking over your toes
- Keep heels flat; descend to parallel or as mobility allows
- Pause lightly, then drive through midfoot/heels to stand
- Keep the dumbbell close; don’t let knees cave or back round
- Inhale on the way down, exhale as you rise